Programming 3/9 – 3/13

Monday
A.
Back Squat
5×8 @ 60%

B.
800m Run
20 DL (185/135)
600m Run
20 Evil Wheels
400m Run
20 Evil Wheels
600m Run
20 DL (185/135)
800m Run

Tuesday
A.
4 Push Press + 3 Push Jerks
5 Sets @ 80-85% of PP 1RM

B.
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday
A.
Snatch
5×3 Building Heavy

B.
3RFT
30 KB Swings (53/35)
10 Single-Arm OH KB Walking Lunge
10 Front Squats (95/65)

Thursday
A.
DB Bench Press
6×4 Building Heavy

B.
27-21-15-9
Cal Row
Burpee Box Jumps

Friday
A.
Rope Climb
5×2

B.
4RFT
400m Run
15 Power Cleans (95/65)
40 Double Unders

Programming 3/2 – 3/6

Monday
A.
OHS
5×4 Building Heavy

B.
AMRAP 12
6 Snatch Grip DL’s (95/65)
6 Power Snatch
6 OHS
200m Run

Tuesday
A.
Behind the Neck Press (Strict)
5×3 @ 70%

B.
5RFT
2 Bear Complexes (95/65)
10 Back Rack Walking Lunges
10m HS Walk
100m Run

Wednesday
A.
DB Thrusters
4×8 Building Heavy

B.
EMOM 12
Min 1: Man Makers (40/20)
Min 2: Double Unders
Min 3-4: Row (Calories)
*Score is total reps

Thursday
A.
Back Squat
5×4 @ 80-85%

B.
FOR TIME
800m Run
Then
4 Rounds
6 Power Cleans (95/65)
6 Bar Facing Burpees
6 No Push-up Burpees
200m Run
Then
800m Run

Friday
A.
Bench
5×5 @ 75%

B.
AMRAP 12
1 Minute Row
5 C2B
5 Pull-ups
8 Defecit Push-ups (45/25# Plates)
8 Push-ups

Programming 2/24 – 2/28

Monday
A.
Back Squat
6×3 Building Heavy

5RFTa
10 Back Rack Walking Lunges (95/65)
10 T2B
10 Ring Dips
10 Back Squats (95/65)

Tuesday
A.
Push Press
5×4 Building Heavy

B.
FOR TIME
100 Double Unders
Then
4 Rounds
12 DB Box Step-Ups (30/15)
10 DB Thrusters (30/15)
8 Burpees
Then
100 Double Unders

Wednesday
A.
Plate Carries (35/25)
3x50m
100m Sprint between sets
*Carrying bumper plates like farmer’s carry pinched between finger tips

B.
AMRAP 14
30 KB Swings (53/35)
3 Wall Walks
400m Run

Thursday
A.
Front Squat
5×3 Building Heavy

B.
4RFT
10 Power Cleans (95/65)
10 Pull-ups
20 Ab-Mat Sit-ups
30 Double Unders

Friday
A.
Power Snatch
4×3 Building Heavy

B.
AMRAP 12
12 OHS (95/65)
6 Burpee Broad Jumps
200m Run

Programming 2/17 – 2/21

Monday
A.
2 Snatch + 2 OHS
6 Sets

B.
EMOM 12
Even: 10 OHS (95/65) + Max DU’s
Odd: 5 No Push-Up Burpees
+ 10 Push Press
+ 5 No Push-Up Burpees
+ Max DU’s
*Score = Total DU Reps

Tuesday
A.
Handstand & HSPU Work

B.
AMRAP 14
14 Deadlifts (155/115)
10 HSPU
14 Box Jumps

Wednesday
A.
Pause Front Squat
5×3 Building Heavy

B.
AMRAP 15
10 DB Thrusters (45/25)
10 Pull-Ups
20 Alternating DB Snatch
20 Cal Row

Thursday
A.
Rope Climbs
5×2
*25 Air Squats between Sets

B.
4RFT
400m Run
1 Rope Climb
8 Bar Facing Burpees
12 Power Cleans (95/65)

Friday
A.
Bench Press
4×4 Building Heavy
*10 DB Curls between sets (10 each arm)

B.
FOR TIME
100 Push-Ups
100 Ab-Mat Situps
40 Burpees
40 T2B

.