Weekly Programming: 0326 – 0401

Monday, Mar 26, 2018

L200

A.
Deadlift: 6 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 3 reps at 90%
– Set 5 = 2 reps at 95%
– Set 6 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
3 x 500m Row
*1:1 work/rest ratio

L100

A.
Deadlift: 3 x 5

B.
10 Minute AMRAP:
– 10 Burpees
– 20 Russian KBS

 


Tuesday, Mar 27, 2018

L200

A.
Ring Muscle Up Skill Work

B.
Four Rounds for Time:
– 400m Run
– 10 T2B
– 10 Ring Dips

L100

A.
Kipping T2B Skill Work

B.
5 Rounds for Time:
– 200m Run
– 10 Hanging Knee Raises
– 2 Wall Walks

 


Wednesday, Mar 28, 2018

L200

A.
Back Squat: 5 x 5

B.
For Time:
– 40 Wall Ball (20/14)
– 15 Burpee Box Jump Over (24/20)
– 30 Wall Ball
– 10 Burpee Box Jump Over
– 20 Wall Ball
– 5 Burpee Box Jump Over

L100

A.
Back Squat: 3 x 7

B.
For Time:
– 25 Box Jump
– 15 Push Up
– 20 Box Jump
– 10 Push Up
– 15 Box Jump
– 5 Push Up

 


Thursday, Mar 29, 2018

L200

A.
Push Press: 6 x 3

B.
12 Minute AMRAP:
– 10 Alt. DB Hang Clean (50/35)
– 10 HSPU
– 10 Russian KBS (53/35)

L100

A.
Strict Press: 5 x 3

B.
8 Minute AMRAP:
– Calorie Row (12/10)
– 12 Wall Ball

 


Friday, Mar 30, 2018

L200

A.
Clean: 5 x 3

B.
“Jackie”

For Time:
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Hang Power Clean: 4 x 3

B.
12 Minute AMRAP:
– 3 Hang Power Clean
– 6 Lateral Bar Hopping Burpees
– 9 Air Squats

 


Saturday, Mar 31, 2018

L100 and L200

B.
PARTNER WORKOUT

25 Minute AMRAP:
– 400m Run
– 40 Air Squats
– 10 Alt. DB Box Step Ups (50/35)
*Partners alternate movements.

 


Sunday, Apr 01, 2018

L100 and L200

A.
Turkish Get Up Skill Work

B.
15 Minute AMRAP
– 20 Alt. DB Snatches (50/35)
– 40 Double Unders
– 3 Bar Muscle Ups