Weekly Programming: 0528 – 0603

Monday, May 28, 2018

L100 and L200

A.
21-18-15-12-9-6-3:
– Thrusters (95/65)
– Lateral Bar Hopping Burpees

Time cap: 20 mins

 


Tuesday, May 29, 2018

L200

A.
“Pressing Machine”

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

L100

A.
Shoulder press 3-3-3-3-3 reps
Push press 3-3-3-3-3 reps

 


Wednesday, May 30, 2018

L200

A.
“Power Outage”
AMRAP 5:
– Buy-In: 100 Double Unders
– 12 Power Cleans (115/80)
– 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
– Buy-In: 100 Double Unders
– 8 Power Cleans (135/95)
– 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
– Buy-In: 100 Double Unders
– 4 Power Cleans (155/105)
– 4 Burpee Box Jump Overs (24/20)

L100

A.
AMRAP 12:
– Buy-In: 150 Single Unders
– 20 Alt. Dumbbell Snatches
– 10 Box Jump Overs

 


Thursday, May 31, 2018

L200

A.
“Meat Paws”
– 4 Rounds:
– 15/12 Calorie Row
– 15 Toes to Bar
– 9 Hang Power Snatch (95/65)

L100

A.
4 Rounds:
– 200m Run
– 15 Knees to Elbows
– 9 Hang Power Snatch

 


Friday, Jun 01, 2018

L200

A.
“Friend-ship”
AMRAP 20:
– 200 Meter Run
– 20 KB Swings 70/53
– 20 Wallballs 20/14lbs

L100

A.
AMRAP 20:
– 200 Meter Run
– 15/12 Calorie Row
– 15 Wallballs

 


Saturday, Jun 02, 2018

L100 and L200

A.
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
– 400 Meter Weighted Plate Run
– 100 Deadlifts (155/105)
– 400 Meter Weighted Plate Run
– 80 Hang Power Cleans (155/105)
– 400 Meter Weighted Plate Run
– 60 Front Squats (155/105)
– 400 Meter Weighted Plate Run
– 40 Push Jerks (155/105)
– 400 Meter Weighted Plate Run
– 20 Clusters (155/105)

Plate: 45/25

 


Sunday, Jun 03, 2018

L100 and L200

A.
“Strict Lynne”
5 Rounds:
– Max Bodyweight Bench Press
– Max Strict Pull-Ups
– Rest 3:00