Weekly Programming: 0409 – 0415

Monday, Apr 09, 2018

L200

A.
Every 7 minutes for 28 minutes (4 sets):
– 50 Double Unders
– 10 Push Press (115/75)
– 10 Back Squat (115/75)
– 400m Run
*Rest with time remaining

L100

A.
Double Under Skill Work

B.
Every 4 minutes for 16 minutes (4 sets):
– 30 Double Unders
– 15 DB Push Press
– 250m Row

 


Tuesday, Apr 10, 2018

L200

A.
Power Snatch: 5 x 3

B.
For reps/calories:
– 3 Minutes Rowing
– 3 Minutes Power Snatches (135/95)
– 3 Minutes of Burpees to a Target

L100

A.
Hang Power Clean: 4 x 4

B.
3 rounds for reps/calories:
– 1 Minute of Rowing Cals
– 1 Minute of Russian KBS
– 1 Minute of Athletic Burpees

 


Wednesday, Apr 11, 2018

L200

A.
Three 4 minute AMRAPs:
– 10 T2B
– 15 Push Ups
– 20 Jumping Air Squats
*Rest 2 minutes between sets. Pick up where you left off.

B.
Front Squat: 4 x 4 across ~80%

L100

A.
Front Squat: 5 x 5

B.
Two 4 minute AMRAPs:
– 8 Hanging Knee Raises
– 12 Push Ups
– 16 DB Front Squats
*Rest 2 minutes between sets. Pick up where you left off.

 


Thursday, Apr 12, 2018

L200

A.
Push Press: 6 x Varies
– Set 1: 3 Reps @75%
– Set 2: 3 Reps @ 80%
– Set 3: 2 Reps @ 85%
– Set 4: 2 Reps @ 90%
– Set 5: 1 Rep @ 95%
– Set 6: 1 Rep @ 95%

B.
24-18-12:
– Thrusters 95/65
– Calories on the Rower

Time cap: 12 mins

L100

A.
Push Press: 5 x 3

B.
10 Minute AMRAP:
– 20 Alt. DB Box Step Ups
– 5 Wall Walks

 


Friday, Apr 13, 2018

L200

A.
Ring Support/Dip Skill Work

B.
AMRAP 15:
– Run 400m
– 15 HSPU (or 7 Wall Walks)
– 20 Pull-Ups

L100

A.
Deadlift: 3 x 5

B.
AMRAP 15:
– Run 400m
– 15 Push-Ups
– 20 Ring Rows

 


Saturday, Apr 14, 2018

L100 and L200

A.
Bench Press: Heavy Double

B.
Teams of 2:

AMRAP 20:
– Run 200m (together)
– 20 Athletic Burpees
– 30 Kettlbell Swings 53/36

Split the reps as needed

 


Sunday, Apr 15, 2018

L100 and L200

A.
Teams of 3
5 Rounds for reps:
– 1 min of Box Jump Overs
– 1 min of DB snatches (50/35)
– 1 min of Wall Balls
– 1 min of Rest

B.
3 Rounds NOT for time:
– 20 Banded Good Mornings
– 15 V-Ups