March - 2018

012819 Monday

012419 Thursday

012319 Wednesday

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033018 Friday

Warm up: Stretch Conditioning: 21-15-9 Clean & Jerks (135/95) Hand Release Push Ups 2min Rest 15-12-9 Squat Clean (155/105) HSPU 2min Rest 12-9-6 Squat Clean & Jerks (185/115) Assault bike Cals

032918 Thursday

Warm Up: Stretch Strength: Clean & Jerk 2-2-1-1-1 Conditioning: OTM x 20min Min 1: 12/9 Cal Bike Min 2: 15 GHD Sit Ups Min 3: 15/12 Cal Row Min 4: 15 Back Ext

032818 Wednesday

Warm up: Stretch Endurance: 5 x 100m sprints (on treadmill) * stay at speeds 8mph and higher Rest 1min between each sprint. Conditioning: EMOM x 16min Min 1: 14/12 Cal Row Min 2: 12 SDHP (95/65) Min 3: 10 C2B Pull Ups Min 4: 8 Burpee Box Jumps (24/20)

032718 Tuesday

Warm up: Stretch Strength: 3 position Snatch 2-2-2-2 (building) Conditioning: 4 Rounds, on the 4:00min 9 T2B 12 Thrusters (96/65) 15/12 Cal Bike Midline: Not for time- 21-18-15-12-9-6-3 GHD Sit ups

032618 Monday

Warm Up: Stretch Strength: Back Squat 2 Rounds 8 reps @ 75% Rest 1min 6 reps @ 80% Rest 1min 4 reps @ 85% Rest 3mins Conditioning: 4RFT 9 Power Cleans (185/115) 15 Wall Balls (20/14) 21 Dbl Unders

032418 Saturday

Warm up: Stretch Conditioning: A) Make Up day missed Or B) 5RFT 10 Power Cleans (135/95) 15 Cal Assault bike 25 dbl Unders

032318 Friday

Warm up: Stretch Conditioning: Open workout 18.5 AMRAP x 7min 3 Thrusters 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B 15 Thrusters 15 C2B 18 Thrusters 18 C2B Etc... Rx 100/65 lbs Scaled 66/45 lbs

032218 Thursday

Warm up: Stretch X 2 Sets 5 Pull Ups 10 Push Ups 15 Back Ext 20 Air Squats 25 Dbl Unders Conditioning: AMRAP x 20min 5 HSPU 10 Burpees 15 Deadlifts (185/135) 200m Row

032118 Wednesday

Warm up: Stretch Strength: Back Squat 2 Rounds 8 @ 70% Rest 1min 6 @ 75% Rest 1min 4 @ 80% Rest 3min Conditioning: 3RFT 400m Run 15 T2B 9 Power Snatch (135/95)

032018 Tuesday

Warm Up: Stretch Strength: Build to a Heavy Clean & Jerk Conditioning: For Time 21-18-15-12-9 Box Jump Overs (30/24) SDHP (95/65) Push Press (95/65) Midline: 3 Giant sets- 1:00min Plank Hold 0:30sec Back Ext Static hold 0:30sec Russian twists w/ med ball

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