Programming for March 26th-31st

Workout of the Day: 03.26.18

Strength: Clean Pull: 3 x 3 x 3 x 3 x [email protected]%-100% move up each set (15 minutes)

Strength: 10 minutes to find a 2RM Squat Clean.  Must be TNG

METCON:12-10-8-6-4-2

  • Power Clean 135/95
  • Wall Ball
  • GHD SU

Workout of the Day: 03.27.18

Strength: Hang Power Snatch: 3 x 3 x 3 x [email protected] 65%-80%, move up each set (15 minutes)

EMOM: 12 Minutes

  • Even: 15/12 call on row
  • Odd: 2 Rope climb

METCON: 3 Rounds for time

  • 50 Ft HS walk (use same 5 ft increments and standards from open, same scaling option too)
  • 20 Box Jump 30/24

Workout of the Day: 03.28.18

Accessory Warmup: 4 Turkish Get ups per side (8 total)

METCON: 4 Rounds For Time

  • 400 M Run
  • 1 Round of DT 155/115

Workout of the Day: 03.29.18

Strength: Back Squat: 7 x 7 x 7 x [email protected] possible

METCON: 20 Min AMRAP

  • 50 air squats
  • 40 Abmat Sit-ups
  • 30 KB swings 53/35
  • 20 Hand Release PU

Workout of the Day: 03.30.18

METCON: 4 Rounds For Time

  • 15 Hand Stand PU
  • 5 Bar MU

REST 5 MINUTES

METCON: For Time, 1 Round

  • 60 DU
  • 30 DB Snatch 50/35 (switch arms after 15)
  • 60 DU

REST 3 MINUTES

METCON: 4 Rounds For Time

  • 15 burpees over Rower
  • 250/200M on rower

Workout of the Day: 03.31.18

METCON: “Filthy 50”

  • 50 box jump 24/20
  • 50 jumping pull up
  • 50 kb swing 53/35
  • 50 steps walking lunge
  • 50 Knees to Elbows
  • 50 Push Press 45/35
  • 50 back extension
  • 50 wall ball
  • 50 burpees
  • 50 DU