Monday March 25
Part A
Bench Press – 15 min to Heavy Single
Part B
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups
Tuesday March 26
Part A
Back Squat – 20 min to Heavy Single
Part B
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (30/24)
Wednesday March 27
Part A
Every Minute (10:00)
5 Power Snatch -heavier than last week but use moderate/lightweight that can be cycled smoothly for 5 Touch and Go reps
Part B
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set
Thursday March 28
Part A
Deadlift – 20 min to Heavy Single
Part B
20min AMRAP
20 cal row
20 wallballs (20/14)
200m run (weather permitting) or 20 cal ski/bike/row
20 KBS (1.5/1P)
Friday March 29
Happy Easter Weekend!
No coached classes today or over the weekend but feel free to come in and complete workouts on your own.
Part A
8:00 AMRAP – warm up weights and intensity
10 Alternating V-Ups
5 Hang Clean High Elbows (empty)
4 Hang Muscle Cleans (empty)
3 Hang Power Cleans (empty)
5 Pike Push Ups
+
3 sets:
3 Hang Power Cleans (build-in weight)
2 Strict Handstand Push Ups
+
15 min HSPU Practice
Part B
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)
Saturday March 30
Part A
Teams of 4
5 sets (each)
20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike)
10 Back Squats (185/125)
- The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!!
Part B
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Standing DB Lateral Raise @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
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