26-30 March 2018

MONDAY

Strength/Skill

A. Back Squat Heavy Single – 15 minutes
B. Pullup Heavy Single – 10 minutes

WOD

5 rounds for time:
20 Single Arm DB Walking Lunges (10 in left arm, 10 in right arm)
10 Toes to Bar
Rx: 45/30
R+: 70/45

TUESDAY

Strength/Skill

Clean Heavy Single

WOD

“Nate”
AMRAP in 20 minutes:
2 Ring Muscle-Ups
4 Handstand Pushups (head to floor)
8 KB Swings (70/55)
or
“Basic Nate”
AMRAP in 20 minutes:
2 Strict Pullups
4 Handstand pushups (head to abmat)
8 KB Swings (55/35)

WEDNESDAY

Strength/Skill

Band Sprints
8 x 15yd efforts

WOD

Row 500m
100 Double-Unders
Row 400m
80 Double-Unders
Row 300m
60 Double-Unders
Row 200m
40 Double-Unders
Row 100m
20 Double-Unders

THURSDAY

Strength/Skill

A. Front Squat Heavy Single – 15 minutes
B. Chin-Up Heavy Single – 10 minutes

WOD

“MWOW”
4 rounds for time:
15 Box Jumps
Run 400m
Rx: 30″/24″
R+: 36″/30″

FRIDAY

Strength/Skill

Squat make up day or Snatch Heavy Single

WOD

“DT”
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 155/103
or
“Scaled DT”
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 135/83

12-17 Mar 2018. week

Monday

Strength

5 set sprint:
10 KB Swings
10/20yd sprints
rest 1 minute

Conditioning
14 minute AMRAP:
100 Jump Rope Skips or 50 Dubs
20 DB Hang Snatches
20 Pullups or Ring Rows
20 Box Jumps

Tuesday

Strength
Back Squat
15-12-10-8-6 reps
-Increase load each set and perform same amount of pushups after each set

Conditioning
10 Slam Balls
30 Barbell Push Press
20 Slam Balls
20 Barbell Push Press
30 Slam Balls
10 Barbell Push Press

Wednesday

Strength
Tabata Mash-up for 16 cycles:
DB Curls
Over DB Tricep Extensions

Conditioning
AMRAP in 10 minutes:
Row 150m
7 Burpees

Thursday

Strength
EMOM 8 minutes with partner:
KB Farmer Carry x 40yds each

Conditioning
Partner Relay
Sled Push 200yds (5 x 20yds each alternating ) @ 1/4 bodyweight
60 Wall Balls (3 x 10 reps each alternating)
80 Barbell hang power cleans ( 4 x 10 reps each alternating)
100 Abmat Situps ( 5 x 10 reps each alternating)
Sled Push 200yds (5 x 20yds each alternating ) @ 1/4 bodyweight

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

“Grace” or “Heavy Grace”
30 Clean & Jerks for time (135/93)(155/103)