March 31, 2017

STRENGTH

Front Squats

4x4 @80%

Clean & Jerk Complex

8 min EMOM

2 Power Cleans + 2 Front Squats + 1 Split/Push Jerk

@ 75% of C&J

METCON

21-15-9

Kettlebell Swings #70/45

Thruster #105/65

T2B/K2E

March 30, 2017

STRENGTH

Bench

4X4 @80% 

4X10 Pendlay Row **moderate weight

Complete 30 Strict Pull Ups

METCON

5 ROUNDS

400 M Run

20 Abmat Sit Ups

15 Dips

10 Burpees

Core:Optional

2 sets of

30 Russian Twist

30 V- Ups

2 min Plank Hold

March 29, 2017

STRENGTH

Deadlift

4x4 @80%

Single Leg Romanian Deadlifts (RDL)

3x10 #KB choose weight

Complete 60 Weighted Step Ups

***choose weight

METCON

14 MIN LADDER

2  Wall Balls

1 Deadlift

4 Wall Balls

2 Deadlifts

.......continue up ladder

*Every 2 min perform 10 MB Sit Ups 

March 28, 2017

STRENGTH

5x50m Sprints

Strict Press

4x4 @80%

Behind the Neck (BTN) Snatch Grip Push Press

3x 10-15 reps


METCON

12 MIN AMRAP

12 Strict Overhead Presses w/ KB

12 Front Racked KB Lunges

12 Push ups

Core:Optional

50 Bar Hip Extensions

50 GHDSit Ups

 

March 22, 2017

STRENGTH

Back Squat

4x4 @80%

MetCon

Teams of 3

AMRAP 15;

15 Calorie Row 

12 Power Snatches #75/45

9 TTB

* 1 athlete completes full round before switching

rest 3 minutes

AMRAP 15:

15 Cal Bike

12 Clean n Jerk #95/65

9 TTB

*1 athlete completes full round before switching

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