Weekly Programming: 0507 – 0513

Monday, May 07, 2018

L200

A.
Deadlift: 4, 4, 4, 4, 4

B.
Two 2 Minute Rounds:
– Row (300m/250m)
– Max Burpee Box Jump Overs (24/20)
*Rest 2 minutes between rounds. Score is total Burpee Box Jump Overs.

L100

A.
Deadlift: 4 x 4

B.
Two 2 Minute Rounds:
– 200m Sprint
– Max Burpees
*Rest 2 minutes between rounds. Score is total Burpees.

 


Tuesday, May 08, 2018

L200

A.
8 Minute AMRAP:
– 5 HSPU
– 10 Thrusters (95/65)

Rest 5 minutes, then:

8 Minute AMRAP:
– 40 Double Unders
– 10 Pull Ups

L100

A.
13 Minute AMRAP:
– 10 DB Push Press
– 10 Box Jumps
– 10 Calories on rower

 


Wednesday, May 09, 2018

L200

A.
Snatch: 5 x 3

B.
Run 1 mile

L100

A.
Double Under Skill Work

B.
12 Minute AMRAP:
– 20 Double Unders
– 10 Pushups
– 20 Russian KBS

 


Thursday, May 10, 2018

L200

A.
Skill Work: Bar Muscle Up

B.
3 Rounds for Time:
– 400m Run
– 20 Goblet Squat (53/35)
– 5 Bar Muscle Ups

L100

A.
Hang Power Snatch: 4 x 3

B.
5 Rounds for Time:
– 200m Run
– 10 Pull Ups

 


Friday, May 11, 2018

L200

A.
Pause Front Squat: 2, 2, 2, 2, 2
*Tempo is 3-2-1. Build over the course of five sets to a heavy double.

B.
10 Minute AMRAP:
– 1 Deadlift (115/75)
– 1 Hang Power Clean
– 1 Front Squat
– 1 Push Press
*Anytime barbell settles on ground, perform 5 burpees.

L100

A.
Back Squat: 5 x 5

B.
10 Minute AMRAP:
– 10 Db Snatches
– 15 Air Squats

 


Saturday, May 12, 2018

L100 and L200

A.
IN TEAMS OF FOUR

24 Minute AMRAP:
– Station 1: 10 Burpees
– Station 2: 15 Wall Ball (20/14)
– Station 3: 12 Box Jumps (24/20)
– Station 4: OH Plate Hold (25/15)
*Partners can only rotate once everyone has completed work at their station. If partner at Station 4 drops plate, team must stop and run 200m together.

 


Sunday, May 13, 2018

L100 and L200

A.
Sprint: 4 x 100m

B.
“Volkswagen”
For Quality:
21-15-9
– Bench Press (Bodyweight)
– Strict Pull Ups