Monday 3/27/16
1.
Front Squat
12 Minutes to a Heavy Triple then,
3-3-3-3-3
*squat every 2 min
2.
3 Rounds of:
10 Barbell Rollouts
10 DB/KB Front Squats
Tuesday 3/28/17
1.
Power Clean + Jerk + Squat Clean + Jerk
2.
5 Rounds
Minute 1: 300/250 Meter Row
Minute 2: 25 Box Jumps 24/20
Minute 3: 15 Burpees
Minute 4: Rest
Wednesday 3/29/17
1.
3 rounds of:
16 Reverse Lunges with 1 KB
50 Meter Overhead Walk, each arm
30 Air Squats
2.
3 Rounds of:
6-10 Strict Handstand Push-Ups or Seated DB Presses
Rest 1 Minute
1 Minute Superman Hold
Rest 2 Minutes
Thursday 3/30/17
1.
10 Rounds for Time of:
200 Meter Run
4 Weighted Pull-Ups 35/20
3 Strict Pull-Ups
Friday 3/31/17
1.
1 Snatch Balance + 1 Hang Squat Snatch + 1 Squat Snatch
2.
As many rounds & reps as possible in 10 minutes of:
7 Power Snatch 115/80
14 KBS 70/53
7 Burpees
Saturday 4/1/17
1.
Teams of 2
As many rounds & reps as possible in 15 minutes of:
5 Power Clean
5 Back Squat
5 Thrusters
Rx = 115/75
-Rest 10 minutes-
2.
3 Rounds
Max reps BW/.75 BW Bench Press
Max reps Strict Pull-Ups
*rest 3 minutes between rounds
Sunday 4/2/17
1.
2 Rounds
Max reps Bench Press @ 70%
rest 2 minutes
Max reps Bench Press @ 60%
rest 2 minutes
Max reps Bench Press @ 50%
2.
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
DB Hang Power Snatch 50/35 x 2