3-11-17

Saturday – 

 

A. Back Squat; 

5x5; working up to a moderate set of 5 reps; 

 

 

B. In teams of 2; 

in 20 min; complete AMRAP of the following

P1 goes, then P2 goes; 

Run 100m or 150m Row [then P2 runs]

15x Goblet Squats 70/53 [then P2 goes]

10x V-up [then P2 goes]

5x Burpees [then P2 goes]

3-9-17

Thursday – 

 

A. 3 Sets for skill/quality

A1. Turkish Get Up x3 each arm

A2. Seated Box Jump x5 +Step down

A3. Hollow Rock x20

 

B. "KB Kelly"

5 Ronds for time; 25min Cap

400m Run

20x KB Swings

20x Box jumps

3-8-17

Wednesday – 

 

A. Power Snatch Complex; 

one set every 2 min for 10 min

3x Power Snatch + 3x Behind Neck Push Press + 3x OHS

 

B. 3 Sets 

Snatch High Pull x5

Snatch High pull working up to 

90-95% of max

 

C. 14 min AMRAP

200m Run

10x OHS 95/65#

10x Burpee Over Bar (Lateral)

 

adv; 135/95#

OHS from the ground

 

3-7-17

Tuesday –

 

A. 5 Sets 

A1. Strict Press x5

A2. Strict Pull Up x5

 

Strict press x5 - build to a tough set

+Strict Pull up x5 [weighted if possible]

can be broken up

 

ADV do Strict CtB pull ups

 

B. Tabata; Low Score; 

Lowest score at each station; 

rest 1 min to rotate

1. HSPU

2. Deadlfit155/105 (ADV - 185/125)

3. V-Ups

4. Row for Cal

score is low score at each station - 

3-6-17

Monday – 

 

A. 7 Sets 

Front Squat + Split Jerk: 2+1; 

working up to a tough set of 2+1; 

one set every 2 min for 14 min; 

 

B. 3 Sets 

Front Squat x3 reps; 

working up to a tough set of 3 reps; 

one set every 2 min for 6 min 

 

C. 40-30-20-10, reps for time

Wall Ball 

Double Unders

 

ADV - 50-40-30-20-10