WEEKLY PROGRAM
March 27, Monday
Strength Work
Squat Clean and Jerk Triples
5 x 3 Reps
%75-85
Clean Pulls/Panda Pulls
5 x 3 Reps @ 100% of 1RM Clean and Jerk
Conditioning
AMRAP 25 min (With a partner)
100 Calorie Row (Partner holds a Handstand)
50 Bar Muscle Ups
100 Calorie Bike (Partner Holds KB front rack 24-16)
50 Squat Clean Thrusters 60-40
March 28, Tuesday
Conditioning
A- 3 Rounds
10 Power Cleans 50-30
5 Muscle Ups
*Rest and repeat x 3 SETS. 1:1
Cap. Time. 27 min.
B- 5 Rounds
60 Double Unders
30 GHD Sit Ups
15 Dumbell Push Press 55-35 lbs
Cap. time 18 min.
March 29, Wednesday
Barbell
Low Hang Power Snatches
3 x 5 Reps @ 40 %
3 x 5 Reps @ 45 %
3 x 5 Reps @ 50 %
3 x 5 Reps @ 55 %
3 x 5 Reps @ 60 %
Conditioning
For time
25 Strict Pull Ups
100 Push Ups
25 Strict Pull Ups
Then
30 Clean and Jerk 60-40
Cap. time 15 Minutes
March 30, Thursday
Strength
6 x 3 Back Saquat 85% 1 Rm
Conditioning
10 Rounds (Start a new round every 3 minutes)
15 Calorie Row
15 Wall Ball 9-7
15 Burpees
March 31, Friday
Conditioning
10 Rounds (each partner)
6 Overhead Squats 60-40
8 Calorie Assault Bike – Row
10 Toes to Bar
*Alternate rounds with a partner, or rest 1 minute after each round!
cap time 40 minutes
April 1, Saturday
In a team of 3
100-75-50-25 reps of:
Dumbell Snatch 75-45 lbs
Strict HSPU (Scale to Kipping, then push ups)
*One person is always rowing 250m, alternate on the rower.
Cap time 40 minutes
April 2, Sunday
Rest Day !!!
