Weekly Programming: 0430 – 0506

Monday, April 30, 2018

L200

A.
Strict Press: Max for Day
Then:
Push Press: 2 x Max Reps @ 85% of Max Strict Press
*Rest 3 minutes between sets.

B.
9 Minute AMRAP:
– 200m Run
– Max Unbroken Wall Ball (20/14)
*Run with Wall Ball. Score is total reps.

L100

A.
KB Farmer’s Carry: 5 x Max Gym Laps

B.
12 Minute AMRAP:
– 200m Run
– 20 Russian KBS

 


Tuesday, May 01, 2018

L200

A.
Front Squat: 5 x 5

B.
12 Minute AMRAP:
– 10 Burpees
– 20 Front Squats 95/65
– 30 Double Unders

L100

A.
Front Squat: 3 x 5

B.
10 Minute AMRAP:
– Row (300m/200m)
– 20 Alt. Walking Lunges

 


Wednesday, May 02, 2018

L200

A.
Kipping T2B Skill Work

B.
E5MOTM for 20 Minutes (4 sets):
– 12 T2B
– 15 Push Ups
– Row (400m/300m)

L100

A.
Hang Power Clean: 4 x 4

B.
5 RFT:
– 8 DB Snatches
– 8 DB Hopping Burpees

 


Thursday, May 03, 2018

L200

A.
Clean: 3, 3, 3, 3, 3
*Add weight each set. Build to heavy triple.

B.
For Time:
– 30 Russian KBS (70/53)
– 20 Burpee Box Jump Overs (24/10)
– 10 Squat Cleans (155/115)

L100

A.
Kipping Pull Up Skill Work

B.
2 rounds for time:
– 30 Goblet Squat
– 20 Russian Twist
– 10 Pull Ups

 


Friday, May 04, 2018

L200

A.
Pull-Up Skill Work

B.
AMRAP 18:
– 16 In-place reverse front rack lunges 135/95
– 24 Pull-Ups
– 32 Rowing Calories

L100

A.
Dumbbell Floor Press: 5 x 5

B.
2 Rounds:
– Max DB Box Step Ups
– Max Ring Row
*Rest 3 minutes between sets.

 


Saturday, May 05, 2018

L100 and L200

A.
Reverse Sled Pull: 5 x 50m
*As heavy as possible.

B.
E3MOTM for 15 Minutes (5 sets):
– 11 Thrusters (95/65)
– Run 200m

 


Sunday, May 06, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP:
– 50 Double Unders
– 40 Russian KBS (53/35)
– 30 Wall Ball (20/14)
– 20 Box Jumps (24/20)
– 10 DB Thrusters (50/35)
*Partners split work as necessary.