March 2016

Thursday March 31st

Review:

Deadlift Setup and first pull and Push press review (10 Mins)

Strength:

Spend 15 minutes working up to a heavy 7 rep deadlift.

Metcon

5 Min AMRAP

3 Heavy Deadlifts
7 Heavy Push Press

Deadlift should be 70% of your 7 RM 

Push Press weight should be something you can do unbroken every set

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Wednesday March 30th

Metcon

Run 1600m (8 min cap)
Rest 3 minutes
Run for 1200m (6 Min Cap)
Rest 2 minutes
Run 800m (4 Min Cap)
Rest 1 minute
Run 400m (2 Min Cap)
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Tuesday March 29th

AFAP

1 Rd

30 Hang Power Cleans 
15 Dips
5 Pull Ups

Then 1 Rd

20 Hang Power Cleans 
10 Dips
5 Pull Ups

Then 1 Rd

10 Hang Power Cleans 
5 Dips
5 Pull Ups
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Monday March 28th

Mobility

Barbell Smash

Review

Back Squat Set Up

Strength

Back Squats

5-5-5-3-3-3-1-1-1

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Thursday March 24th

Strength

10 Min EOMOM

1 Power Clean
1 Hang Clean

Metcon

100 KBS AHAP (8 Min Cap)

Everytime you break do 5 Burpees Box Overs (Step Up and Step Down)

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Wednesday March 23rd

AFAP

Partner or Solo

1 Mile Run
100 Push Ups
50 Lunges (Each Leg)
1 Mile Run
100 Push Ups
50 Lunges (Each Leg)
1 Mile Run

If your are doing it solo there is a 40 Min Cap.  If your 1 Mile run is great than 10 Mins Ask the coaches for scaling options

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Tuesday March 22nd

Skill

Snatch Balance

Meton

15-12-9-12-15

DB Snatch

Ball Slams

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Monday March 21st

 

Skill

Kipping

Metcon

Helen

3 RFT

400m Run 
21 KBS 
12 Pull Ups
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Sunday March 20th

Mobility

Low Back and Hamstrings

Strength

Push/Split Jerk

2-2-2-2-2-2

 

Core

Double Alternating Tabata (16 rounds, :20 on/:10 off)

 

AbMat Sit ups
Bicycle Abs
Hollow Rocks
Supermans
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Thursday March 17th

Metcon

 

21-18-15-12-9-6-3

 
Weighted Step Ups
Weighted V Ups
Ring Row
 

5 Buprees after each round

 
 
 
 
 
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