Week of 20190401 Preview
Microcycle Preview
- Monday: deadlift
- Tuesday: long emom
- Wednesday: bench press
- Thursday: power clean
- Friday: back squat
- Saturday: team workout
Monday 2019.04.01
Strength
Deadlift with a :05 negative
- 4 x 1.1.1.1
Conditioning
3 Rounds for time:
- 4 Strict Pull Ups
- 12 Kettlebell Swings (70/53)
- 36 Double Unders
Rest 5:00 and complete another 3 rounds for time.
20:00 time cap including the rest period
Saturday 2019.03.30
Conditioning
In teams of 3, complete as many rounds as possible in 25:00:
- Station 1:
- 15 Power Cleans (165/115)
- 15 Lateral Burpees over the Bar
- Station 2:
- Max Calories
- Station 3:
- Rest
Rotate once the athlete at station 1 has completed their prescribed work.
Friday 2019.03.29
Conditioning
“Double Fran 2000”
In teams of 2, athletes will complete 21-15-9-21-15-9:
- Thrusters (95/65)
- Pull Ups
and
- 2000m Row
Partner 1 will start on the rower and partner 2 will start on the round of 21 of Fran. After completing the round of 21 of “Fran” partner 2 will switch to the rower, and partner 1 will complete the round of 15 of “Fran.” After completing the round of 15 partner 1 will go back on the rower and partner 2 will complete the round of 9 of Fran. This rotation continues after the first Fran is completed, where partner 1 now starts the round of 21 of Fran, and partner 2 on the rower. The workout is complete when the team finishes doulbe Fran and the 2k row.
Thursday 2019.03.28
Conditioning
Every 10:00 for 3 rounds:
- 21/18 Calories
- 7 Sandbag Cleans
- 14 Strict Handstand Push Ups
- 7 Sandbag Cleans
- 21/18 Calories