WEEKLY PROGRAM

March 26, Monday

Warm up
3 Sets
15 Calories Row-Bike
10 One arm Overhead Squats (5 each arm)
10 Lateral Box Step ups
5 L-Pull Ups

Strength

EMOM x 10 minutes
3 Thrusters @ 75% (Of best thruster)

Conditioning

With a partner alternating rounds

5 Rounds for time
8 Power Clean and Jerk 60-40
6 Muscle Ups

Cap time 15 minutes

 

March 27, Tuesday

Warm up
2 Rounds
90 seconds on a machine
30 seconds handstand hold
20 cossack Squats
10 inverted rows w/pause at top of rep

Conditioning

25-20-15-10-5 reps for time
Dumbell Snatch 65/45#
push ups
Chest to Bar Pull Ups

Cap time 15 minutes

 

March 28, Wednesday

Warm up

3 Sets
60 seconds on a machine
30 seconds side plank each side w/dumbell in other hand extended out.
10 lateral box step ups (each leg)
10 Sotts press w/dumbell (5 presses each arm in bottom of squat)

Strength

Push Jerk + Split Jerk
5 x 1+1 reps (5 total sets, working up in weight each set!)

Conditioning

With a partner for time

300 Double Unders
150 Calorie Row or bike
150 Wall Ball 9-7
150 Toes to Bar
300 Double Unders

Cap time 25 minutes

 

March 29, Thursday

Banded Speed Deadlifts
10 x 3 reps @ (45% for 5 sets, 55% for 3 sets, and 65% for 2 sets)

Conditioning

Alternating Minutes x 30 minutes
Min 1: 15-12 Calorie Bike
Min 2: 15 Burpees
Min 3: 10 Deadlifts 90-60

 

March 30, Friday

Warm up

3 Rounds
1 Minute on a machine
10 Cossack squats (wide stance, Single leg squats)
20 Shoulder taps (In a push up plank position)
20 Single Leg Lateral Step ups (10 each leg) 60-50cm

Alternating Minutes x 20 Min
Min 1: 15/12 Calorie Assault Bike
Min 2: 30 seconds handstand hold OR 15 m Handstand walk
Min 3: 10 Air Squats + 30 Double Unders
Min 4: 5 Power Snatches 60-49

 

March 31, Saturday

Conditioning

Alternating Minutes x 20 minutes (First round is easy/warm up)

Min 1: 15/12 Calorie Row
Min 2: 6 Single arm DB Hang Clean and Jerk (55/35#) (6 each arm)
Min 3: 15-12 Calorie Bike
Min 4: 15 Bench Press 60-40

Accessory

4 Sets (1:2)
15 Strict Handstand Push Ups
5 Muscle Up

 

April 1, Sunday

Rest Day…
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