Monday – March/26/2018

Strength

Back Squat
10-10-10

Metcon

AMRAP in 5 Minutes

5 air squats
1 power clean 225/155 lb

Gymnastics

for time

“JT”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Tuesday – March/27/2018

Gymnastics

Two cycles of  tabata alternating between

pull-ups
double unders

Metcon

AMRAP in 15 Minutes
10 Push ups
15 box jumps 24/20″
20 alternating lunge steps

Weightlifting

EMOM for as long as possible
1 Squat snatch

start at 60% and work up to a max for the day

rest 10 minutes then

EMOM for as long as possible
1 Squat squat clean

start & 60% work up to a max for the day

Wednesday – March/28/2018

Weightlifting

1RM Squat snatch

Metcon

AMRAP in 10 Minutes
10-20-30-40 …
Wall ball shots 20/14 lb 10/9′
5-10-15-20 …
Burpees jumping to a plate

Skill

EMOM for 10 Minutes

2 Deadlifts ~80% + straight set of ring muscle ups on short rings

Thursday – 03/29/2018

Gymnastics

2 Rounds of Tabata alternating between

V-ups
Arch hold

Metcon

3 rounds for time

400m Run
21 Toe-to-bar
12 Hang Cleans 155/105 lb

or if you need a recovery day

700 meter run (fast)

1:15 rest

300 meter run (medium)

3:00 rest

700 meter run (medium)

1:15 rest

300 meter run (medium)

3:00 rest

700 meter run (medium)

1:15 rest

300 meter run (medium)

3:00 rest

700 meter run (medium)

1:15 rest

300 meter run (sprint)

Friday – 03/30/2018

Strength

Deadlift
1-1-1-1-1

Metcon

AMRAP in 10 Minutes *
Thrusters 95/65 lb

*8 One arm alternating russian kettlebell swings 32/24 kg EMOM

Gymnastics metcon

for time

50 Calorie air assault
30 Bar muscle ups
10 Calorie air assault

Saturday – 03/31/2018

Weightlifting

Max effort clean & jerk

Metcon

AMRAP in 21 Minutes *

“Cindy”

5 Pull-ups
10 Push-ups
15 Air squats

* 100M run EMOM

Intervals

AMRAP in 6 Minutes

Muscle ups

1 Minute rest then

AMRAP in  6 Minutes

Bar facing burpees

1 Minutes rest then

for time

50 Calorie air assault