Weekly Programming: 0402 – 0408

Monday, Apr 02, 2018

L200

A.
Every 2 minutes on the minute:
– 5 Bench Press

Same weight for all 5 sets. Team up with partner, alternate minutes.

B.
In Teams of Three:

15 Minute AMRAP
– Station 1 = 500m Row
– Station 2 = AMRAP 10 C2B / 10 Burpees
– Station 3 = Rest

*One partner working at each station. Scores is Rds+Reps on station 2.

L100

A.
Dumbbell Floor Press: 4 x 8

B.
In Teams of Three:

15 Minute AMRAP
– Station 1 = 300m Row
– Station 2 = AMRAP 10 Pull Ups / 10 Burpees
– Station 3 = Rest

*One partner working at each station.

 


Tuesday, Apr 03, 2018

L200

A.
Back Squat: 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.
12 Minute AMRAP
– 40 Double Unders
– 20 Wall Ball (20/14)
– 10 T2B

L100

A.
Back Squat: 3 x 8

B.
12 Minute AMRAP
– 20 DB Front Rack Walking Lunges
– 15 Abmat Sit Ups
– 10 Wall Ball

 


Wednesday, Apr 04, 2018

L200

A.
Superset 5 sets of 6 reps
– Bent Over Dumbbell Row
– Standing Dumbbell Strict Press

B.
Row 2K for time

L100

A.
Superset 5 sets of 6 reps
– Bent Over Dumbbell Row
– Standing Dumbbell Strict Press

B.
Row 2K for time

 


Thursday, Apr 05, 2018

L200

A.
Power Clean: Max for the Day

B.
For Time:
– 15 Power Cleans (155/105)
– 30 Ring Dips
– 10 Power Cleans
– 20 Ring Dips
– 5 Power Cleans
– 10 RIng Dips

Time cap 12 mins

L100

A.
Hang Power Snatch: 6 x 3

B.
8 Minute AMRAP
– 10 Dips
– 10 Push Ups
– 20 Russian KBS

 


Friday, Apr 06, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– 2 Snatch

*Add weigth each round.

B.
Three 2 Minute Rounds:
– 10 Front Squats (135/95)
– 10 Box Jump (30/24)
– Row for Max Calories

*Rest 2 minutes between rounds.

L100

A.
Strict Pull Up: 5 x 3

B.
10 Minute AMRAP
1, 2, 3, 4, 5, 6, …
– DB Man Makers
– Wall Walks

 


Saturday, Apr 07, 2018

L100 and L200

A.
Sled Pull: 5 x 50m

*As heavy as possible.

B.
5 x 200m sprints

Sprint every 3 mins

 


Sunday, Apr 08, 2018

L100 and L200

A.
PARTNER WORKOUT

30 Minute AMRAP:
– 1000m Row
– 100 KB Deadlifts (70/53)
– 400m KB Farmer Carry
– 100 KB Walking Lunges

*Parterns split work as desired.