WEDNESDAY 3.27.19
Strength
Back Squat
5x5@75% Of 1RM
For Time:
27-21-15-9
Toes To Bar
Wall Balls (20,14) RX+(25,20)
Immediately Into,
15-12-9-6
Power Snatch (95,65) RXs+(115,80)
Front Squat (95,65) RX+(115,80)
TUESDAY 3.26.19
Strength
5 Strict Press + 4 Push Press + 3 Push Jerk
*15 Ring Rows After Each Set
5 Sets, Increasing Weight
3 Rounds For Time:
4 Rope Climbs
18/15 Calorie Assault Bike *Reset
15 Hang Power Cleans (135,95) RX+(165,115)
300 Meter Sandbag Run (50)
MONDAY 3.25.19
Strength
Deadlift
5x6@60% Of 1RM (Touch & Go)
3 Rounds For Time:
25/20 Calorie Row *Reset
20 American KB Swings (53,35) RX+(70,53)
15 Burpee Box Jump Over (24,20)
SATURDAY 3.23.19
Teams Of Two. One Athlete Works At A Time.
5 Rounds For Time:
400 Meter Run Together
30/27/24 Calorie Assault Bike
40/34/28 Calorie Row
*Reset All Monitors Each Round. Both Athletes Must Be Inside In Order To Begin New Round.
FRIDAY 3.22.19
For Time:
33-27-21-15-9
Thrusters (95,65)
Chest To Bar Pull Ups
THURSDAY 3.21.19
Strength
4 Sets (Not For Time):
15 Ring Push Up
12 KB/DB Bent Over Rows
5 Rounds For Time (15 Minute Cap):
15 KB Swing (53,35) RX+(70,53)
12 Pull Up RX+(Chest To Bar)
9 Lateral Bar Hop Burpee
Core
8 Minutes
:20 On/:10 Off For Each (Alternating):
Bicycle Crunches
Hollow Body Flutter Kicks
WEDNESDAY 3.20.19
Strength
Tempo Back Squat
5x5 Increasing Weight
*4 Second Eccentric, 4 Second Hold, As Fast As Possible Up.
AMRAP In 12 Minutes (Ladder Style):
(Perform 3 Reps Of Each, Then 6, Then 9...Etc.)
Box Jump Over (24,20) RX+(30,24)
Hang Power Clean (135,95) RX+(155,105)
Toes To Bar
*Score Is Total Reps Combined.
TUESDAY 3.19.19
Core
5 Rounds:
1 Minute On/1 Minute Off:
Weighted Hollow Body Plank (45,35) RX+(65,45)
For Time:
1000/800 Meter Row *Reset
800 Meter Run (1x800m Route)
40 Hang Power Snatch (65,45) RX+(75,55)
750/600 Meter Row *Reset
600 Meter Run (2x300m Route)
30 Hang Power Snatch (85,60) RX+(95,65)
500/400 Meter Row *Reset
400 Meter Run (1x400m Route)
20 Hang Power Snatch (105,75) RX+(115,80)
*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
MONDAY 3.18.19
Monday
Strength
Squat Clean Thruster (Touch & Go)
5x5 Increasing Weight
For Time:
30-25-20-15-10
Hand Release Push Ups RX+(Ring Dips)
Wall Balls (20,14) RX+(25,20)
Deadlift (185,130) RX+(205,145)
Calorie Assault Bike *Reset
SATURDAY 3.16.19
Teams Of Two. One Athlete Works At A Time.
AMRAP In 35 Minutes (Ladder Style):
(Perform 10 Reps Of Each, Then 15, Then 20...Etc. Continue To Increase By 5 Reps.)
Calorie Row *Reset Monitor
Front Squat (115,80) RX+(145,100)
DB Push Press (45,30) RX+(50,35)
*200 Meter Run Together After Each Round. Both Athletes Must Be Back Inside In Order To Begin New Round.