March 13-20
Updated: Mar 17
Monday
A. High Hang Snatch+Hang Snatch+Snatch+OHSx3-building
B. EMOM 15-SNATCH-increase every 5 sets-looking to go heavier than last week!
Every 4 min for 5 sets
5 Sandbag Cleans
250/200M Ski
12 Box Jump Overs
Tuesday
A. Back Squatx2x6@85%
Every 2 minutes for 32 minutes
Set 1- :40 KB Snatch
Set 2- :40 Rope Climbs or Strict Pull ups
Set 3- :40 GHD or abmat sit ups
Set 4- :40 DB STO@heavy
you will do 4 rounds of each (rest is 1:20)
Wednesday
A. Strict Pressx3x5-70, 75, 80, 85, 90%
EMOM 10
1-60 Double Unders
2-3-5 burpee pull ups
EMOM 10
1-10/8 Cal Bike
2-10 Bar facing burpees
EMOM 10
1-200 FT Shuttle Run
2-20 KBS
Thursday
MAKE UP DAY
Friday
CF Quarterfinal test 1
9 front squats, weight 1 (heaviest) 9 handstand walks, 25 feet 15 front squats, weight 2 15 muscle-ups 21 front squats, weight 3 (lightest) 21 chest-to-wall handstand push-ups
♀ 155, 125, 95 lb ♂ 225, 185, 135 lb
Time cap: 15 minutes
Scales:
*USE 70%/55%/40% of 1RM Front Squat
Bear crawl for hswalk
burpee pull ups for muscle ups
standard hspu or hand release push ups
CF Quarterfinal Test 2
12-minute AMRAP:
8 dumbbell snatches, arm 1 8 overhead walking-lunge steps, arm 1 8 dumbbell snatches, arm 2 8 overhead walking-lunge steps, arm 2 40 crossovers
@70/50
Scales:
DB@50/35
Suitcase lunges
standard jump rope
Saturday
These can be performed in one workout with a partner if you like. If you missed Friday, you can add in those as well
CF Quarterfinals 3
5 rounds for time: 5 burpee box jump-overs 1 clean and jerk
*Add 1 clean and jerk after each round.
♀ 185-lb clean and jerks, 24-in box ♂ 275-lb clean and jerks, 30-in box
Time cap: 10 minutes
Scales
BBJO@24/20-stepovers allowed
use 85-90% of 1 rm clean and jerk
CF Quarterfinals 4
20-minute AMRAP:
1,000-meter row 50 GHD sit-ups 500-meter row 25 V-ups
Scales: abmat sit ups and tuck ups
Sunday
once again, you can do any tests in a partner amrap
CF Quarterfinals Test 5
21 deadlifts, weight 1 (lightest) 21 chest-to-bar pull-ups 15 deadlifts, weight 2 15 bar muscle-ups 9 deadlifts, weight 3 (heaviest) 9 rope climbs, 15 ft
♀ 155, 185, 205 lb ♂ 225, 275, 315 lb
Time cap: 15 minutes
Scales:
Deadlift@50,60,70%
CTB sub is ring row/chest touches rings
barmu sub is burpee pull ups
rope climb sub is assist
AEROBIC
Row
5 sets
500M Row@2K Row Pace (if you don't know, do a 2K test as this will be a frequent metric)
Rest 1 min
300M Row@ 1 second SLOWER than 2K Pace
:30 rest
200M Row@sprint
Rest 1 min
Bike
30 minutes-every 5 minutes sprint for 30 seconds