Monday 03/26/18
Specific Movement Prep
18.5
3-6-9-12-15-18-21 etc
Thrusters @45/30
Chest To Bar Pull Ups
Scaled
Thrusters @30/20
Chin Over Bar Jumping Pull Ups
Tuesday 03/27/18
8 Min Amrap -
1 Wall Climb
50 ft Bear Crawl
5-10 Beat Swings
EMOM 21
1 - 8-10 Toes To Bar
2 - 8-10 HSPU
3 - 9-12 Cal Row
In pairs - 11 Min Amrap
I Go You Go
30 Du's
5 Burpee Box Overs
Wednesday 03/28/18
6 min Amrap
10 KB Cossack Squats
10 Side Plank Rotations ES - Weighted
5 Broad Jumps
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
In Pairs
10 Rounds Each
Lateral Cone Sprint Drill
Burpee
Slam Ball Throw
This will make sense when explained!!
Thursday 03/29/18
Run 400m
40 Burpees Over The Bar
Run 200m
40 Shoulder To Overhead @40/25
Run 200m
40 Alternating KB Snatch
Run 200m
40 Toes To Bar
Run 200m
40 Front Squats @40/25
Run 200m
40 Burpees Over The Bar
Run 400m
36 Min Time Cap
Friday 03/30/18
3 x
6 Reverse Lunges
6 Concentric Only Jump Squats
10 Hollow Rocks
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
For Time
100 Lunges
100 Sit Ups
100 Reverse Lunges