Monday 03/19/18
Specific Movement Prep
18.4
In 9 MIns
Dianne
21-15-9
Deadlifts
Hand Stand Push Ups
Then
21-15-9
Deadlifts
50ft Handstand Walks
Tuesday 03/20/18
Min 0-10
3 Rounds
Run 400
15 Clean @60/50
15 Pull Ups
MIn 10-20
4 Rounds
Row 250
12 Front Squat @50/40
12 Toes To Bar
MIn 24-36
5 Rounds
30 DU's
9 Thrusters @40/30
9 Burpees Over The Bar
Wednesday 03/21/18
6 Min Amrap
12 Reverse Goblet KB Lunges
2 Plank Traverse
12 KB Swings
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
10 MIn Amrap
10 Farmers KB Step Up
50ft Box Push
Run 100m
3 x
30 Sec Side Stat Plank ES
10 Slam Balls
Thursday 03/22/18
3 x
3 Position Clean
High Hang, Hang, Mid Shin.
Add Load over sets
Every 2 Mins x 6
Increase Load Over Sets
1 Power Clean + 1 Clean + 1 Jerk
EMOM 7
1 Power Clean + 1 Clean + 1 Jerk
@ last weight from complex
Every 2 mins x 6
Alternating Between
1 -
10 Burpees Over The Bar
10 Toes To Bar
2 -
50 Du's
12-15 HSPU
Friday 03/23/18
3 x
10 Side Plank Band Pull ES
10 KB Snatch EA
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
Tabata
1 - Plyo Lunges
Run 200m
2 - KB Swings
Run 200m
3 - Sit Ups
Run 200m