Monday, March 2, 2020
Speed Strength (25 min): 6 rounds @3-3:30/rd
a) Box Squat, 30-40% for 2-4 reps, take 2 sec tempo down, drive off box
*Level 1 warmup set then 5×5 at current work weight
b) Backwards Sled Drag (90-180) *Scale up w.Hip Circle
c) 10-15 Ball Slams
Skill/Conditioning (25 min): 3 rounds w/partner
1:30 row or bike
Hollow Rock work while partner does 15 KB Swings, alternate
7-12 Ring Rows or Pullup work while partner planks, alternate
Tuesday, March 3, 2020
Skill/Power (30 min): 6-9 rounds @2-2:30/rd
a) Power Snatch from blocks or plates, 2-4 reps moderate weight
b) 5-8 Landmine Rows (55/35)
Conditioning (20 min): 15-12-9
Back Squats (135/95/65)
Situps *Level 1 :30 plank each time
Burpees *Level 1 Pushups or Ring Rows
Wednesday, March 4, 2020
Strength (25 min): 6 rounds @3-3:30/rd
a) Bench/Push/Press 50, 60, 70 % x 5, 55, 65, 75 % x 6
*Level 1 Warmup Set then 5×5 at current work weight
b) Double DB Rows, 7-12 reps @60-80% KB Swing
c) :30 Band Pullaparts (watch clock)
Conditioning (20 min): “Newly Single Annie”
Single Unders/Situps 150/50, 120/40, 90/30, 60/20, 30/10
*Scale Up “Annie” Double Unders/Situps 50/50, 40/40…
*Level 1 5 rounds 30-50 single unders, :20-:30 plank
Thursday, March 5, 2020
Endurance (40 min): 8 rounds
Minute 1: 40 seconds row
MInute 2: 40 seconds KB Swing
MInute 3: 30 seconds box jump/stepup
Minute 4: 30 second bike @hard pace
Abs & Arms (10 min): 3 rounds
12 heavy band pushdowns
:20-:30 RKC Plank
Friday, March 6, 2020
Strength/Mobility (25 min): 6 rounds @3-3:30/rd
a) Deficit Deadlifts, 40-50% for 6-9 reps
*Level 1 warmup set then 5×5 at current work weight
b) Wallballs (No legs), 7-12 reps
c) Band Pullthroughs 7-12 reps
Conditioning/Strongman (25 min): Rounds of
Tire Flips w/partner or two, 3-5 reps
One-Arm DB Bench Press, 5-8/side @40-60% KB Swing weight while partner planks, switch
:20 max air squats while partner swings kb, switch
Saturday, March 7, 2020
Suggested Press Work, 5×5 @50-65%
