Monday, March 9, 2020
Strength (30 min): 6 rounds @4-4:30/rd
a) Squat 50, 60, 7 % x 5, 55, 65, 75 % x 6
*Level 1 warmup set then 5×5 at current work weight
b) 10 KB Swings, 8 Ball Slams, 6 Shoulder Taps/Side
*Add 2 reps to each movement each round, Level 1 as written above
c) Roll Out Glutes & Hamstrings w/time (watch clock)
Conditioning (20 min): AMRAP 8 min
Fitness: 1-1:15 Bike, 10 KB Swings, 7 Ring Rows, 5 Pushups
Performance: 90 Single Unders, 12 KB Deadlifts, 15 Pushups
Sport: 30 Double Unders, 12 KB OH Swings, 12 Burpees Over KB
Tuesday, March 10, 2020
Skill/Power (25 min): 4-7 rounds
a) High Hang Snatch, 2-4 reps ascending weight
b) 7-12 Heavy Ball Slams
Rest as needed
Conditioning (20 min): EMOM 12
Min 1: 15-20 KB Swings
Min 2: 12-15 RIng Rows or 8-12 Pullups
Min 3: :20-:30 Hollow Rocks
Wednesday, March 11, 2020
Strength (20 min): Every 2:30 for 6 rounds
a) DB Bench/Press/Push Press using 60-85% KB Weight for 5-7 reps
*Level 1 Warmup Set then 5×5 at current work weight
b) Light Cardio :30-:60 (watch clock)
Abs & Arms (10 min): 3 rounds
6-10 Close Grip Pushups (Floor, Bench, Wall)
:20-:30 Flutter Kicks
Conditioning (20 min): “Dos Diablos”
25-20-15-10-5 KB Swings *Level 1 Do Glute Bridges every other round
5-10-15-20-25 Goblet Squats *Level 1 Do Stepups every other round
Thursday, March 12, 2020
Endurance/Roadwork (45 min): 5-8 Rounds of
2 min Row or Bike
1 min Prowler Push or Sled Drag
1 min jumprope practice
1 min AMRAP 5 pushups, 7 situps, 9 squats
*Rest as needed
Friday, March 13, 2020
Strength (30 min): 7 rounds @3-3:30/rd
a) Rack or Block Pull, 50, 65, 75, 85, 90, 95, 85 % x 3-5
*Level 1 2 warmup sets then 5×5 at current work weight
b) Light Cardio :30-:60 (watch clock)
c) *Level 1 only 15 KB Swings
Conditioning (20 min): 3 rounds
Partner Tire Flips 4-6 reps
15 Ball Slams while partner holds plate overhead (25/10-15), switch
Row :30 while partner jumps rope or does jumping jacks
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