Weekly Programming: 0319 – 0325

Monday, Mar 19, 2018

L200

A.
Strict Pull Up: 6 x 3
*Add weight as necessary

B.
Three Rounds for Time:
– 400m Run
– 10 C2B Pull Ups
– 15 Thrusters 95/65
Time cap: 15 mins

L100

A.
Kipping Pull Up Skill Work

B.
10 Minute EMOTM (5 sets each)
– Minute 1 = Max Ring Rows
– Minute 2 = Max DB Snatches

 


Tuesday, Mar 20, 2018

L200

A.
Power Snatch: 5 x 2

B.
8 Minute AMRAP:
– 6 Power Snatches (95/65)
– 12 Wallballs (20/14)

L100

A.
Hang Power Snatch: 5 x 3

B.
10 Minute AMRAP:
– 5 Box Jump
– 6 KB Goblet Squats
– 7 Russian KBS

 


Wednesday, Mar 21, 2018

L200

A.
Front Squat: 5 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 2 reps at 90%
– Set 5 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
For Time:
– 20 DB Front Rack Walking Lunges (1DB x 50/35#)
– 20 Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jump Overs 24/20″
– 20 DB Front Rack Walking Lunges

L100

A.
Alt. Reverse Front Rack Lunges: 4 x 8
*Performed out of the cage

B.
For Time:
– 30 DB Walking Lunges
– 20 DB Push Press
– 20 DB Walking Lunges
– 15 DB Push Press
– 10 DB Walking Lunges
– 10 DB Push Press

 


Thursday, Mar 22, 2018

L200

A.
Rowing skill work

B.
20 min AMRAP:
– 40 Double Unders
– 20 Russian KBS (53/35)
– Row 350/250m

L100

A.
Bench Press: 3 x 5

B.
Three Rounds:
– Burpee 50 secs, rest 10 secs
– Burpee 40 secs, rest 20 secs
– Burpee 30 secs, rest 30 secs
– Burpee 20 secs, rest 10 secs
– Burpee 10 secs, rest 50 secs
*Score is total number of Burpees.

 


Friday, Mar 23, 2018

L100 and L200

A.
OPEN Workout 18.5

 


Saturday, Mar 24, 2018

L100 and L200

B.
PARTNER WORKOUT

20 Minute AMRAP
– 1000m Row
– 40 Russian Twists 45/25
– 30 Push Presses 95/65
– 20 DB Box Step Ups (50/35)
*Split work as desired

 


Sunday, Mar 25, 2018

L100 and L200

A.
Overhead Squat: 6 x 3

B.
4 Rounds for Time:
– 200m Run
– 10 OHS (115/80)