032618-033018

Monday 032618 Barbell Hang Power Clean 5-4-3-2-1 Conditioning AMRAP 10: 10 Hang Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double Unders Tuesday 032718 Strength Front Squats 1X4 @ 65% 2X3 @ 75% 5X1 @ {(85% X 2 ) 90%X3} Every Minute on the Minute x 16 (4 Rounds): 1st: 12/10 Calorie Schwinn Bike OR 15/12 Cal Row 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 12/10 Calorie Schwinn Bike OR 15/12 Cal Row 4th: 10 Chest to Bar Pull-Ups Wednesday 032818 Midline 25-20-15-10-5 Toe To Bar :20 L Sit Hold *mod for TTB V-Ups Teams of 2 AMRAP 15 ME Wall Balls (20/14) *Only one person working at a time Thursday 032918 Gymnastics 15-10-5 Hand Stand Push Ups 25ft HS Walk Conditioning 21-18-15-1

031918-032318

Monday 031918 Gymnastics EMOM X 9 Min 1- 1 Min Hand Stand Hold Min 2- 5 Strict Pull Ups or 5 Negative Pull Ups... No bands Min 3- 5 Ring Rows + 5 Kipping Pull Ups (No Butterfly) Conditioning 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) Tuesday 032018 Strength Front Squat Build to a heavy FS 5 Rounds, Every 3 Minutes: 300/250 Meter Row 9 Thrusters (95/65) Wednesday 032118 Strength Push Press 3X10 EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row Thursday 032218 Take 15-20 minutes and p

031218-031618

Monday 031218 Strength EMOM X 6 3 Back Squats Directly into EMOM X 6 5 Push Press Conditioning AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row Add (3) Repetitions Each Round 6,6,6 then 9,9,9 and so on... Tuesday 031318 Barbell Gym EMOMX 7 1 Power Clean + 1 Hang Clean + 1 Clean Conditioning 5 Rounds: 1:00 Calorie Row 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest Wednesday 031418 Barbell Gym 3 Position Snatch Build to a heavy AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Squat Snatches (115/80) 6 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Squat Snatch

03052018-030918

Monday 030518 Strength Front Squat EMOM X 8 3 Back Squats + 1 Front Squat *All at the same weight Conditioning 8 min Amrap 3-6-9-12. . . Power Snatch (115/80) Lateral Barbell Burpees Tuesday 030618 EMOM X 8 Min 1-4- 5 Clean and Jerks Min 4-8 - 3 Snatches (155/105) *You choose weight, we want the same weight for both clean and jerks and snatches. ** One will probably limit the other. Conditioning 60-50-40-30-20 Double Unders 30-25-20-15-10 T2B Wednesday 030718 Gymnastics EMOM X 12 Min 1- 6 Pull Ups + 4 C2B Min 2- 3 Wall Walks Min 3- ME L-Sit Conditioning 5 Rds 10 Power Cleans (155/105) 15 HSPU 15 Box Jump Overs (24/20) Thursday 030818 15 Min to work on weaknesses - HSPU - Dubs - Bar

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