Programming for March 12th-17th

Workout of the Day: 03.12.18

Strength: Build to Heavy 2RM Back Squat in 15 minutes

METCON: 3 Rounds of Each

  • Minute 1: Power Snatch 95/65#
  • Minute 2: T2B
  • Minute 3: HSPU
  • Minute 4: C2B Pull UP
  • Rest 2 Minutes between rounds
  • Score is Lowest number of Reps in each Round

Workout of the Day: 03.13.18

Barbell Conditioning: 5 min EMOM

  • 5 TNG Power Clean at 65-70%

METCON:  Every 2 Minutes for 20 Minutes complete:

  • 15/12 Cal on Rower
  • 10 Wall Ball

Workout of the Day: 03.14.18

Strength: 1 Thruster +1 Push Press +1 Push Jerk +1 Split Jerk ( 15 Minutes to build to heaviest complex)

METCON: 4 rounds for time

  • 15 Thursters 95/65
  • 400 M Run

Workout of the Day: 03.15.18

METCON: For Time

  • 60 Push Ups
  • 50 Rings Dips
  • 40 KB Swings 70/53#
  • 30 Bench Press 155/115#
  • 20 Deadlift 155/115#
  • 10 Single Arm KB Push Jerk 70/53# (alt arms after 5 reps)

Workout of the Day: 03.16.18

METCON: On a 15 Minute Clock, Score is max reps in each section:

  • Minutes 0-3:00; 400 M Run and Max Pull Ups
  • rest 1 Minute
  • Minutes 4:00-7:00; ¬†400 M Run and Max Burpees
  • rest 1 Minute
  • Minutes 8:00-11:00; 400 M Run and Max DB Clean 50/35#
  • rest 1 Minute
  • Minutes 12:00-15:00; 400 M Run and Max DB Front Squat 50/35#

Workout of the Day: 03.17.18

OPEN WORKOUT 18.4!!!!!!!!!!