Thursday 2019.03.07
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 30:00:
- 200 Calories
- 200 Double Unders
- 100 Dumbbell Box Step Overs (35/25)
Wednesday 2019.03.06
Strength
1A) Supinated Grip L-Sit Pull Ups
- 3 x 4-6
1B) Stationary Dips @ 2121
- 3 x 6-8
Fitness
1A) Hanging L-Sit
- 3 x :15
1B) Ring Rows
- 3 x 6-8
1C) Push Ups @ 2121
- 3 x 6-8
Conditioning
Complete as many rounds as possible in 5:00:
- 2 Wall Walks
- 2,4,6,8… Double Kettlebell Deadlifts (70/53)
Rest 2:00
Complete as many rounds as possible in 5:00:
- 10 Abmat Sit Ups
- 10 Burpees
Tuesday 2019.03.05
Strength
Every minute on the minute for 10:00:
- Power Clean and Push Jerk: 2+1
Fitness
- Power Clean (position 2) + Push Jerk: 2+1
Conditioning
In 1:00 complete:
- 15/12 Calories
- Max Power Snatch (115/75)
Rest 1:00 between rounds
Continue working until you complete 75 snatches.
There is a 10 round cap on this workout. Your score will be total time to complete 75 snatches or the number of snatches you complete in 10 rounds.
Monday 2019.03.04
Strength
Back Squat
- 4 x 2-3 @ 3331
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 14:00:
- 10 DB Hang Squat Cleans (50/35)
- 20m Forward Crawl
Week of 2019.03.04 Preview
Microcycle Preview
- Monday: back squat
- Tuesday: power clean and push jerk
- Wednesday: gymnastics strength
- Thursday: partner conditioning
- Friday: Open Workout 19.3
- Saturday: team workout