Weekly Programming: 0423 – 0429

Monday, Apr 23, 2018

L200

A.
Pistol Skill Work

B.
For Total Reps:
2 Minutes: Russian KBS (70/53)
2 Minutes: Burpee Box Jump Overs (24/20)
2 Minutes: Alt. Pistols
2 Minutes: Burpee Box Jump Overs
2 Minutes: Russian KBS

L100

A.
Strict Pull Up Strength Work: 5 x 5

B.
For Total Reps:
2 Minutes: Calories on Row
2 Minutes: Burpees
2 Minutes: Pull Ups

 


Tuesday, Apr 24, 2018

L200

A.
Strict Press: 5 x 5

B.
“Jackie”
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Thruster: 5 x 5

B.
For Time:
– 20 Burpees Over Bar
– 40 Thrusters (45/35)
– 20 Burpees Over Ber

 


Wednesday, Apr 25, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– High Hang Snatch + Hang Snatch
*Add weight each round.

B.
4 Round for Time:
– 20 Wall Ball (20/14)
– 5 Power Snatch (135/95)

L100

A.
12 Minute AMRAP:
– 15 Wall Ball
– 10 Alt. DB Snatches

B.
Pendlay Row: 4 x 5

 


Thursday, Apr 26, 2018

L200

A.
8 min AMRAP:
– 8 T2B
– 20 Double Unders

Rest 4 min then

8 min AMRAP:
– 12 DB Push Press 50/35
– 12 Russian Twists 45/25

L100

A.
BB Push Press: 5 x 4

B.
8 Minute AMRAP:
– 12 Box Jumps
– 12 DB Push Press

 


Friday, Apr 27, 2018

L200

A.
Deadlift: 6 x Varies:
– Set 1: 5 Reps (75%)
– Set 2: 5 Reps (75%)
– Set 3: 3 Reps (80%)
– Set 4: 2 Reps (85%)
– Set 5: 1 Rep (90%)
– Set 6: 5 Reps (85%)

B.
3 Rounds for Time:
– 400m Run
– 20 Walking Lunges (70/53)

L100

A.
Deadlift: 3 x 5

B.
5 Rounds for Time:
– 200m Run
– 12 Alt. DB Front Rack Walking Lunges

 


Saturday, Apr 28, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
PARTNER WORKOUT

23 Minute AMRAP:
– Row (500m/400m)
– 3 Rope Climbs
– 10 Box Jumps (24/20)
*Partners alternate movements.

 


Sunday, Apr 29, 2018

L100 and L200

A.
“Mind Eraser
20 Minute AMRAP:
– 7 Power Cleans (135/95)
– 7 Burpees
– 200m Run

B.
Back Squat: 3 x 4