Weekly Programming: 0514 – 0520

Monday, May 14, 2018

L200

A.
E2MOTM for 12 Minutes (6 Sets):
– 1 Clean & Jerk
*Add weight each set.

B.
“Grace”
For Time:
– 30 Ground to Overhead (135/95)

L100

A.
Hang Power Clean: 3 x 5

B.
For Time:
– 350m Row
– 30 Russian KBS
– 350m Row

 


Tuesday, May 15, 2018

L200

A.
Ring dip skill work

B.
Three Rounds for Time:
– 400m Run
– 15 T2B
– 15 Ring Dips

L100

A.
Kipping Skill Work

B.
12 Minutes AMRAP:
– 200m Run
– 15 Hanging Knee Raises
– 10 Push Ups

 


Wednesday, May 16, 2018

L200

A.
Back Squat: 4 x 4
*At 80% of 1RM.

Then:

Back Squat: 1 x Max Reps
*At 85% of 1RM.

B.
10 Minute AMRAP:
– 5 Burpee Pull Ups
– 10 Alt. DB Snatches (50/35)
– 10 Box Jumps 24/20″

L100

A.
Back Squat: 4 x 8

B.
8 Minute AMRAP:
– 10 Ring Rows
– 20 Air Squats

 


Thursday, May 17, 2018

L200

A.
N/A

B.
18 Minutes AMRAP:
– 60 Double Unders
– 10 Deadlift (225/135)
– 15 Wallballs 20/14#

L100

A.
Row Skill Work

B.
Three Rounds for TIme:
– Row 400m/300m
– 20 Alt. Mountain Climbers
– 15 Wall Balls

 


Friday, May 18, 2018

L200

A.
Push Jerk: 5 x 5

B.
3 RFT:
– Row 400/300m
– 20 Push Jerk 95/65

Time cap 12 mins

L100

A.
Strict Press: 3 x 5

B.
Three Rounds:
– 30 Seconds Burpees
– 30 Seconds Rest
– 30 Seconds DB Push Press
– 30 Seconds Rest
– 30 Seconds Box Jumps
– 30 Seconds Rest
*Score is total reps.

 


Saturday, May 19, 2018

L100 and L200

A.
IN TEAMS OF FOUR

20 Minute AMRAP:
– Station 1: 500m Row
– Station 2: 30 Thrusters (75/55)
– Station 3: 20 Pull Ups
– Station 4: Rest
*Rotate only once all athletes complete work at their station.

 


Sunday, May 20, 2018

L100 and L200

A.
HSPU Skill Work

B.
For Time:
– 400m Run
– 21 HSPU
– 400m Run
– 18 HSPU
– 400m Run
– 15 HSPU
– 400m Run
– 12 HSPU