5
Apr
Wed, March 30 2016
| A. OLY – 4 Sets – 1 P. Snatch + 2 full Snatch + 3 OHS |
| B. 10:00 AMRAP |
| 5 Power Snatch (115/75) |
| 5 OHS (front squat if can’t OHS the PS weight) |
| 30 Double-Unders (4:1) |
| C. 50 Wipers (R+L=1 rep) |
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5
Apr
Tuesday, March 29 2016
| A. Strength – Deadlift 3 – 3 – 3 – 3 -3 (reset after each rep) |
| B. Partner EMOM – 20:00 – Alternate |
| Odd Minute- Partner 1 Work/Partner 2 Rest |
| 5 Deadlift (athlete choice) |
| 10 Push Ups |
| *max Row for meters in remainder of Minute |
| Even Minute – Switch |
| * Score DL weight and Max Meters |
5
Apr
Monday, March 28 2016
| *athlete choice to do 16.5 OR |
| A. 24:00 AMRAP |
| 40 Ab Mat Sit-ups |
| 30 Wall Ball (20/14) |
| 200 Meter Run (3 laps) |
| 10 Ring Row |
| B. Mobility – Wall Squat + splits |
11
Mar
Friday, March 11 2016
| A. For Time: |
| 800 Run |
| 50 Wall Ball |
| 600 Run |
| 40 Wallball |
| 400 Run |
| 30 Wallball |
| 200 Run |
| 20 Wallball |
| B. 4:00 Row Cooldown |
10
Mar
Thursday, March 10 2016
| A. 7:00 EMOM – 3 TnG Power Snatch (technique) |
| B. 5 Rounds For Time (work speed: |
| 12 Box Jumps (24/20) |
| 8 Power Snatch (M:135/115/95, W:95/75/65) |
| 1:00 REST |
| C. 4-5:00 Foam Rolling |
9
Mar
Wed, March 9 2016
| A. Back Squat 5 – 5 – 5 |
| B. For Time |
| 10-1 Back Squat (155/105, from rack, can go heavier they want) |
| 1-10 Push-Up |
| *in between each round = 10 Ring Row |
| C. Core – Coaches choice |
9
Mar
Tuesday, March 8 2016
| A. Strict Press 5 – 5 – 5
B. 3 Rounds of 4:00 WORK/2:00 REST |
| 0:00 – 2:00 Row 500 Meters |
| 2:00-3:00 Max Reps KB Swing |
| 3:00-4:00 Max Burpees |
| 2:00 REST |
7
Mar
Monday, March 7 2016
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