Monday 4/3/17
1.
For Time:
800 Meter Run or 1K Row
50 Wall Ball Shots 20/14
25 Box Jumps 30/24
800 Meter Run or 1K Row
2.
2 min Couch Stretch, each leg
Foam roll IT band, 2 min each leg
Tuesday 4/4/17
1.
Back Squat
5-5-3-3-3
then,
3-4 attempts at a heavy single
2.
Skill-work:
Toes-to-Bar/Toes-to-Rings
Wednesday 4/5/17
1.
3 Position Clean & Jerk
2.
As many rounds & reps as possible in 8 minutes of:
15 Push-Ups
25 Double-Unders
30 Second Plank
15 Push Press 95/65
25 Double-Unders
*Rest 2 Minutes and repeat
Thursday 4/6/17
1.
Skill-Work
Chest-to-Bar Pull-Ups
2.
EMOM x 12
Minute 1 – 15 DB Thrusters
Minute 2 – 12 Burpees
Minute 3 – 200/175 Meter Row
Minute 4 – Rest
Friday 4/7/17
1.
2 Rounds for Time of:
30 Walking Lunges
15 GHD Sit-Ups
Rest 1 Minute
30 Alternating One-Legged Squats
15 GHD Sit-Ups
Saturday 4/8/17
1.
3 Rounds
With a partner, perform every 6 minutes:
600 Meter Row (total)
200 Meter Fireman’s Carry (100/100)
50 Deadlifts 225/155
80 Double-Unders
Sunday 4/9/17
TBD