Week of March 14, 2021

Monday

A. 4 Power Clean+4 Front Rack Lunges-Every 2 minutes for 12 minutes

B. Thruster-build to a heavy single

+

20 Wall Ball

20 T2B

20 Power Cleans@95/65

Rest 2 minutesx3


18 min CAP


Tuesday

A. Snatch+OHS-10 reps@70%, 8 reps@75%, 6 reps@80%

-complete this in 15-20 minutes


800 M Run

40 Pull Ups

40 DB Box Step Ups (one db)

400M Run


Wednesday

A. Back Squatx8-every 3 minutes for 15 minutes...increase weight

B. 100M Sandbag Carry@100/70x4


20 min AMRAP

18/12 Bike Cals

14 Front Squats@95/65

10 GHD (or 15 Tuck or V ups)

6 BarMU (sub HIGH SKILL hang!)


Thursday

9 min AMRAP

3 cal Row

3 BJO

6/6

9/9

ETC


Rest


4 sets

90 on/90 off

15 Heavy Russian KBS

Max Ski or Row


Rest


40 Power Snatch@95/65

40 Lateral Burpees


Friday

21.2


Sunday

Bike (or any other machine)

2 min easy

4 min moderate

4 min fast

4 min moderate

5 min restx 3 sets






67 views0 comments

Recent Posts

See All

Week of August 2, 2018

Monday A. 7/5 cal Bike into 1 Squat Clean@80%x10 rounds B1-3 Strict T2B+10 sec L-sitx3 B2-Side Plankx20 sec/sidex3 B3-heavy Farmers Carryx100 FTx3 12 rounds 4 Bar facing Burpees 6 thrusters@75/55 20 D

Week of July 25, 2021

TUESDAY A. 10 minute EMOM odd = 3 TnG squat snatch @70-75% even = 6-10 UB pull ups (kipping) B. Front Squatx2x5@90% 15 min AMRAP 8 Front Squats 20 Walking Lunges 250/150 M Row Every 90 seconds you mus

Week of July 19, 2021

Monday A. Back Squatx3x5@85% B1. DB Box Step up (no higher than 20", use plates if necessary)x5/legx5 B2. Sled push@HEAVY AS HELL-50 FTx5 3 rounds 400 M run 100 FT OH walking Lunge-barbell if possible