WEEKLY PROGRAM
February 27, Monday
Strength
Back Squats
6 x 3 Reps 85%
Conditioning
At a 0:00 – 20:00
3 Rounds
80 Power Snatch 40-25
30 Bar muscle Ups
*With a partner for time! Break up the reps however you see fit.
If you are doing this alone, just cut the reps in half!
At a 20:00-40:00
4 Rounds
30 Wall Ball
20 GHD Sit up
February 28, Tuesday
Barbell
Squat Cleans
6 x 3 Reps work up to a heavy triple for the day!
Conditioning
With a partner for time
100 Deadlifts 100 – 60
100 Hang Power Cleans 60 – 40
cap.10 min
Rest 10 min.
10 Rounds
250m Row
10 Burpees
*30 seconds rest, or go with a partner and alternate on the
rower.
March 1, Wednesday
Conditioning
5 Rounds for Time
100 Double Unders
30 Toes to Bar
25 Bar Facing Burpees
15 Squat Snatch 50-30
cap. 45 min
March 2, Thursday
Strength
Back Squats
7 x 2 Reps % 90
Conditioning
Alternating Minutes x 10 minutes
200m Run
15/12 Calories Assault Bike – Row
Alternating Minutes x 10 minutes
8 Burpee Box Jumps
16 GHD Sit Ups
Alternating Minutes x 10 minutes
7 Strict Pull Ups
14 Wall Ball
*No rest between EMOM’s
March 3, Friday
Open Workout 17.2
