Sunday, March 20, 2016–8 AM Conditioning Class
Warmup
16.4–13 min AMRAP 55 deadlifts, 55 wallballs, 55 cals, 55 HSPU
Scaled 55 deadlifts, wallballs, cals, pushups
or 5×10 deadlifts, wallballs, cals, pushups
Monday, March 21, 2016
Warmup (10 min): Rounds of
Squat Therapy x 10, KB Swing x 10
Strength/Testing (30 min): Squat
50, 60, 70% x 5, 80% x 3, 90% x 1
100% TM x AMRAP
5 or more reps, raise TM 5-10 lbs for next six weeks
3 or 4 reps, keep TM same for next six weeks
less than 3 reps, lower TM by 10%
Conditioning (20 min): EMOM 8
:00s, 12 KB Swings, 5 situps
:30s 5-8 pushups, 5-8 ring or rope rows
Wednesday, March 23, 2016
Warmup (10 min): Shoulder Shocker 3×10
(Cuban presses, Lat Raises, Plate Raises)
Strength/Testing (30 min): Bench or Press
50, 60, 70% x 5, 80% x 3, 90% x 1
100% TM x AMRAP
5 or more reps, raise TM 2-5 lbs for next six weeks
3 or 4 reps, keep TM same for next six weeks
less than 3 reps, lower TM by 10%
Conditioning (20 min): 5 rounds of
Row 75m
Lunges 7-12/leg
Hanging Knee Raises, 5-8
KB Swings, 11-15
Friday, March 25, 2016
Warmup (10 min): Deadlift practice
Sets of 2 or 3 singles, work bracing and speed off floor
Strength/Testing (30 min): Deadlift
50, 60, 70% x 5, 80% x 3, 90% x 1
100% TM x AMRAP
5 or more reps, raise TM 5-10 lbs for next six weeks
3 or 4 reps, keep TM same for next six weeks
less than 3 reps, lower TM by 10%
Conditioning (20 min): Tabatter Up
4 rounds of Tabata Squats (hold bottom position during rest)
4 rounds of Tabata Pushups (hold top position during rest)
4 rounds of Tabata Situps (hold top position during rest)
