top of page

Week of March 21, 2021

Monday

A. Deadlift EMOM 12 3 Reps @ 70%+ Build across sets

B. 20 GHD into 25 FT HS WALK (Seal Walk)x4


For Time

11 Squat Snatch

100 Double Unders

9 Squat Snatch

75 Double Unders

7 Squat Snatch

50 Double Unders

5 Squat Snatch

12 Min Cap


Tuesday

A. Jerk 14:00 to establish a heavy single Choose the Jerk style you prefer

B. E2MOM 5 Hang Power Cleans-build each set


Every 4:00 for 20:00

20/12 Cals Bike

15 Toes to Bar

10 Lateral Box Jump Overs


Wednesday

A. Hang Power Snatch EMOM 8

3 Heavy Reps Every 2:00

-build

B. 21-15-9 (15-12-9) (9-6-3)

Pull ups-kipping (ring rows ok)

Pick a rep scheme you can do unbroken, rest in between sets


3 Rounds

400m Run

20 Overhead Squats 75/55

500m Row

20 Wallballs 20/14

21 Min Cap


Thursday

A. Front Squat 5x5 @ 80%


5 Rounds For Completion

Ski 400 M

Bike 20 Cals

2:00 Rest after each round


Friday

21.3


Sunday

500M Run@80%

200M Easy Run

100M Sprint

Rest 5 minx3

+

15 min AMRAP

50 FT Walking Lunges

:15 sec Tuck or L Sit

15 GHD sit ups

:15 sec HS Hold


76 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