3-25-17

Saturday –

 

A. Team Rowing Contest

3000m, in teams of 3;

split up as needed


B. 20 min AMRAP;
Teams of 2; split up as needed;
1 person working at a time
Run 400m together
30x Pull Ups
25x DB Power Snatch 50/35
20x Russian KBS 70/53
Row 15 Cal total [split up as needed]

3-23-17

Thursday –

 

A. 12 min Alt EMOM;
A1. Hang Power Snatch x5 reps for technique
working up lightly in weight - not for max load

A2. Snatch High Pull x5 reps @same load of HPSN
[only add weight on the HPSN

B. 18 min Alt EMOM
1. Turkish Get Up x2 each arm - for quality

2. Sit Up x15-20

3. Row 15/12 Cal  

3-22-17

Wednesday –

 

A; 5 Sets
work up to a tough 1 rep strict pull up
+ 1 rep strict Dip in 15 min -
rest & rotate as needed, but

B. For time
Run 800m
+30x Pull Up
+30x Push Up
Run 400m
+20x Pull Up
+20x Push up
Run 200m
10x Pull Up
10x Push Up

adv; CtB Pull Up + Ring Dip
or 15-10-5 Ring Muscle Up

3-21-17

Tuesday –

 

A. Thruster;
Build to a tough 1 rep from a rack;
one set every 2 min for 14-16 min;
building up to a tough single rep.


B. 4 min on; 2 min off for max rounds

AMRAP @each station

1. 5x DB Thruster + 5 Burpee

2. Row for cal

3. 5x Barbell Thruster 95/65 + 5x T2B

3-20-17

Monday –

 

A. 12 min Alt EMOM;
A1. Hang Power clean x5 reps;
reset every rep - not for speed, working up for technique
A2. Hollow Rock x15 for quality

B. Alt EMOM: 18
6 sets each

1. Double Unders x30-50
depending on level;
goal is to have a steady number they
can do across in 30 seconds each round

2. Farmers Walk 100ft

50m Left/50m Right @challenging weight

3. Run 100m