Programming for March 5-10th

Workout of the Day: 03.05.18

20 Min EMOM:

  • Even: 15/12 cal on rower
  • Odd: 1-5 minute 3 Power Snatch, 6-10 minute 2 Squat Snatch
  • Go Up in Weight on the second half of Snatch Portion but make all rounds tough. ¬†Does not have to be TNG.

Rest 5 Minutes

10 Min EMOM:

  • Even: 40 sec Russian KB swing 70/53 (go for max reps in each round)
  • Odd: 40 Sec Plank on Hands

Workout of the Day: 03.06.18

Partner Workout: For Time

  • 100 T2B
  • 100 Wall Ball
  • 100 Pull Ups
  • 100 Box Jump Over 30/24
  • Work must me partitioned evenly but does not have to be chipper style
  • Only 1 Partner working at a time

Workout of the Day: 03.07.18

AMRAP 8:

  • 10 Push Jerk 155/115
  • 50 DU

Rest 5 Minutes

AMRAP 8:

  • 10 OH Squat 135/95
  • 1 Legless Rope Climb or 3 Ring Row and 3 Knee to Elbow

Workout of the Day: 03.08.18

METCON: For Time

  • 40 Cal on Rower
  • 30 GHD SU
  • 20 Pistols (alt every rep)
  • 10HSPU
  • 20 Pistols (alt every Rep)
  • 30 GHD SU
  • 800 M Run

Workout of the Day: 03.09.18

10 Minute EMOM:

  • Even: 25 Ft Handstand Walk
  • Odd: 50 Ft OH walking single arm KB lunge 53/35# (alt arms after 25ft)

Rest 3 Minutes

10 Minute EMOM:

  • Even: 10 Sumo Deadlift High Pull with KB from lunges
  • Odd: 10 Hand Release Push Up

Workout of the Day: 03.10.18

OPEN WORKOUT 18.3!!!!!!!