Monday 03/12/18
Specific Movement Prep
18.3
In 14 mins
Complete 2 Rounds
100 Double Unders
20 OH Squats
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatch
100 Double Unders
12 Bar Muscle Ups
Scaling options will be given.
Tuesday 03/13/18
Every 2 Mins x 6 Sets
1 - Row 18/15 Cals + 10 Burpees Over Rower
2 - Run 200m + 12 KB Snatch
3 - 50 Du's + 1 Round Of Cindy
Wednesday 03/14/18
3 x
5 Good Mornings
10 Reverse Lunges
30 Sec Side Plank Rotations ES
Add Load Over Sets
Deadlift
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
12 min amrap
10 Front Rack Step Ups Each Leg
10 KB RDL
10 Toes To Bar
3 Min Amrap
6 KB Swings
6 Burpees
Thursday 03/15/18
6 Min Amrap
30 sec KB armbar
10 KB Floor Press
10 Hollow Rocks
Push Press
Every 30 Secs x 10
3 Push Press
Rest 2 Mins
Every 30 Secs x 10
3 Push Jerk
12 Min TC
5 Rounds AFAP
Run 100m
8-12 HSPU or 3 Wall Climbs
Into 5 Rounds
Run 100m
10 Box Jump Overs
Friday 03/16/18
3 x
6 Kang Squats
6 Box Jumps
6 Burpees
Back Squat
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
9 Min Amrap
5 Power Cleans
5 Front Squats
10 Burpees Over the Bar
3 x
20 Banded Mountain Climbers
20 Russian Twists