top of page

Mar 7-13

Monday

A. 3 position Clean@70%x3/@75%x4

B1. Legless Rope Climbx1x3

B2. Hand over Hand Sled Dragx100 FTx3


3 rounds

10 Power Cleans (TNG weight)

10 burpees over barbell

100 M Sled Sprint

Rest x3 work (work should be 2 minutes or less)


Tuesday

A. Front Squatx8x2@70% x7x2 x6x1@75%

B1. DB Strict Pressx5x5

B2. Tempo Ring Dip-3 secondx3x5 (Dip Negatives)


15 min AMRAP

Row 500 M (Run 400 M/Bike 20/15 cals)

21 Thrusters


*Round 2 move down to 15, round 3-9. If you make it to round 4, move back to 21, etc.


Wednesday

A. Power Snatch+Hang Snatch+Snatch 2@65%, 3@70%

B. Clean Pullx5x2@90% x5x2@95%

C. RDLx8x5@85% of Clean


KBS

Box Jump Over


Thursday

A1. Jerkx3x2@70% x3x3@75%

A2.Strict Pull upxAMRAPx5


3 Rounds

800 M Run

20 Hang Power Clean

25 Pull Ups

Friday

A1. Back Squat@75% 8,8,6,6,5

A2. Arch Hold with PVCx30 Secx5

A3. GHD Reverse Hypersx10x5

A4. Tuck or L sitx10-15 secx5


12 min AMRAP

30 DU/90 Singles

20 Push Ups (If you have hspu, 10 hspu)

80 FT OH walking lunge


SATURDAY

Teams of 2

30 min AMRAP

ROTATING SLEDS-200M Sled Pull

30 Cal Bike

50 Wall Ball

500 M Row

30 Burpees


SUNDAY

Row 200M FAST

Row 200M Easy

Rest 15 seconds

Row 200M FAST

Row 200M EASY

Row 400M FAST

Row 200M EASY

Rest 15 seconds

Row 800M FAST

Row 200M EASY

(They can run!)


Should not take more than 15 minutes total. If with a partner, REST when it says EASY


2 minute REST


15 min AMRAP-with a partner switching rounds

30 DU/90 Singles

14 ALT DB SNATCH

80 FT Bear Crawl


2 minute REST

Row 200M FAST

Row 200M Easy

Rest 15 seconds

Row 200M FAST

Row 200M EASY

Row 400M FAST

Row 200M EASY

Rest 15 seconds

Row 800M FAST

Row 200M EASY

(They can run!)



87 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page