Programming 3/29 – 4/2

Monday
A.
Deadlifts
5×5

B.
For Time
21-15-9
Deadlift (205/135)
Dips
Burpee Box Jumps (24/20)

Tuesday
A.
Front Squat
5,4,3,2,1,2,3,4,5 (with a 1 sec hold at the bottom)

B.
20 AMRAP
800 m run(buy in)
Then
RFT
10 Handstand push up’s or 45 sec handstand hold
15 Stand ups
20 Ab mat sit ups
25 Air Squats
(Score is your total round count)

Wednesday
A.
Skills
(Athletes pick)

B.
4RFT
70 DU’s
20 KB Swing (53/26) Russian
16 Pistols
400 m run

Thursday
A.
Back Squat
5,4,3,2,1,2,3,4,5

B.
16 AMRAP
2 Rope climbs or 4 lay downs
3 Power Clean to a Push Press to a Back Squat (95/65)
400 m row

Programming 3/22 – 3/26

Monday
A.
Split Jerk
6×3

B. 18AMRAP
2 laps Farmers Carry (med weight)
10 Dumb Bell Hang Clean & Jerks (same)
10 Strict Pull ups

Tuesday
A.
Squat Clean
5×4

B.
For Time
1,000 m row
60 Wall balls
60 Hand release push ups
60 Box jumps
60 Ab mat sit ups

Wednesday
A.
RDL
5,4,3,2,1,2,3,4,5

B.
2RFT
15 Deadlifts (225/185)
20 Burpees
400m Run
Rest 1-2 mins
3RFT
15 Deadlifts (95/65)
10 Burpees
200m Run
(Score is total time)

Thursday
A.
Skills Work
(Athletes pick)

B.
3RFT
12 Pistols
2 Rope climb
20 Sledge hammer on tire
2 Laps of 1 Arm Over head walk with a DB or a KB (light-medium) rotate arms each lap

Friday
Open Workout 21.3 – TBD

Programming 3/15 – 3/19

Monday
A.
Thruster’s
5×3

B.
20 AMRAP
10 Thruster’s (95/65)
15 Box jumps (24/20)
400m run

Tuesday
A.
Back Squat
5×5

B.
4RFT
8 Muscle ups or 8 Rope Lay Downs
15 KB swings-American (medium to heavy)
600m row

Wednesday
A.
Work on skills
(Athletes pick)

B.
16EMOM
(0-1) 25m Hand stand walk or 30 sec wall hold
(1-2) 16 Pistols
(2-3) 40 sec’s of DU’s
(3-4) 10 Clean and Jerks (135/95)

Thursday
A.
Split Jerk
5,4,3,2,1,2,3,4,5

B.
For Time
50 Ab mat sit-ups
50 Burpees
50 Dips
50 Air Squats
(Do the movement’s in order for RX and scaled is mix and match)

Friday
Open Workout 21.2 – TBD

Programming 3/8 – 3/12

Monday
A.
Squat Clean
5×3

B.
12 EMOM
10 Box Jumps (24/20)
10 Power Cleans (115/65)
40 sec’s of DU’s
(Score is your over all DU’s or singles)

Tuesday
A.
Back Squat
4×5

B.
For Time
21-15-9
Back Squat (155/105)
Hand release push ups
KB Swings (53/35) American
400 m run after every group

  • example
    (21 BS, 21 HRPUps, 21 KB’s run 400 m)

Wednesday
A.
Split Jerk
6×3

B.
3RFT
DB or KB Farmers Carry (med-heavy) 2 laps
Broad Jumps (down and back)
20 Push Press or Push Jerks (95/65)

Thursday
A.
Front Squat
4×5

B.
18AMRAP
12 Front Squat (115/65)
400 m row
20 Deadlifts (same)
200 m run

Friday
A.
Open Workout – TBD