Weekly Programming: 0312 – 0318

Monday, Mar 12, 2018

L200

A.
Thruster: 5 x 3 increasing
*Add weight each set. Work up to heavy 3.

B.
AMRAP 12:
– 20 Thrusters 95/65
– 15 C2B
– 15 Thrusters 115/80
– 15 C2B
– 10 Thrusters 135/95
– 15 C2B
– 5 Thrusters 155/105

L100

A.
Barbell Thruster: 4 x 4 across

B.
AMRAP 12:
– 10 Thruster (45/35)
– 15 Russian KBS
– 20 Alt. Lunge Jumps

 


Tuesday, Mar 13, 2018

L200

A.
HSPU Skill Work

B.
“Diane”
21-15-9:
– Deadlifts 225/155
– HSPU

L100

A.
Deadlift 3 x 5 increasing

B.
For time:
– Row 500m
– 25 Push-Ups
– Row 500m
– 25 Push-Ups
– Row 500m

 


Wednesday, Mar 14, 2018

L200

A.
Every 90 secs x 6:
– 2 Power Snatches

Start at 60% and add 10/5lbs each round

B.
AMRAP 7:
– 7 Power Snatches 75/55
– 7 Wallballs 20/14#
– 7 Box Jumps 24/20″

L100

A.
Power Snatch: 5 x 3 technique work

B.
AMRAP 7:
– 7 Hang Power Snatches
– 7 Wallballs
– 7 Box Jumps

 


Thursday, Mar 15, 2018

L200

A.
Strict Press: 5 x 2 across
*90% of 1RM.

B.
8 Minute AMRAP:
– 200m Run
– 10 KB Goblet Squats (70/53)

L100

A.
Push Jerk: 4 x 3 across

B.
7 Minute AMRAP:
– 200m Run
– 8 Alt. DB Box Step Ups

 


Friday, Mar 16, 2018

L100 and L200

A.
OPEN Workout 18.3

 


Saturday, Mar 17, 2018

L100 and L200

A.
Teams of 2

AMRAP 25:
– 500m Row
– 15 Push Ups
– 30 Russian KBS (53/35)
– 30 Air Squats
– 30 Russian KBS
– 15 Push Ups
– 500m Row

Partners alternate movements

 


Sunday, Mar 18, 2018

L100 and L200

A.
Back Squat: 3 x 8

B.
Four Rounds for time:
– 10 Burpees
– 10 Sandbag Front Squats
– 1 Rope Climbs