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

Programming 3/1 – 3/5

Monday
A.
Snatch
Find your 1 Rep Max

B.
10 EMOM
(0-1) 10 DB Clean & Jerk’s (medium weight)
(1-2) 10 DB Goblet Sq (same)
Use 2 DB’s

Tuesday
A.
Deadlifts
5,4,3,2,1,2,3,4,5

B.
20 AMRAP
400 m run
10 Deadlift (135/95)
10 Front Squat (135/95)
10 C&B

Wednesday
A.
1 mile for time
Find your 1 mile PR

B.
For Time
Mix and Match
100 hand release push ups
100 ab mat sit ups
2,000 m row

Thursday
A.
OH Squat
Find your 1 Rep Max

B.
3RFT
15 HSPU or 5 Wall walks
15 RDL (135/95)
15 Dips
15 Broad Jumps

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

B.
21-15-9
Back Squat (155/115)
Burpees
Wall ball

Programming 2/22 – 2/26

Monday
A.
Push Press
6×4 Building Heavy

B.
AMRAP 14
12 Power Clean (95/65)
10 Push Press
8 Bar Over Burpees

Tuesday
A.
Back Squat
Find your 1 Rep Max

B.
12 EMOM
(0-1) 12 Goblet Squat (53/26)
(1-2) 15 KB swing (same) Russian
(2-3) 12 1-Arm Overhead Squat (same) rotate 6-6

Wednesday
A.
DU’s and Pistol work

B.
4RFT
500 Meter Row
50 DU’s
20 Pistols (weighted)

Thursday
A.
Squat Clean
Find your 1 Rep Max

B.
5 AMRAP
8 Front Squat (95/65)
8 C2B
Rest 2 mins
5 AMRAP
8 OHS (95/65)
8 Hand release Push Ups
Rest 1 min
3 AMRAP
8 Burpees
8 Broad Jump

Friday
A.
Snatch Pulls
5×2

B.
21-15-9
Power Snatch (95/65)
Box Jumps (24/20)
Ring Dips

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