Monday, March 5th, 2018

Monday, March 5th, 2018
Programming 3/5 – 3/10

MONDAY
STRENGTH

Every 3 minutes for 3 sets: 
6 tempo back squats (65-70%)
*3 seconds down, 2 seconds pause, explode up out of the bottom. 
**Warm up sets: EB x 5, 2-2-2 (building with tempo). 
METCON
3 rounds for time: 
80 Double unders, 
40 Sit ups, 
20 Push press (75/55),
RX+: 95/65 lbs
*Scale for double unders: 1:30 of practice OR 160 single unders.  

*Time Cap: 16 minutes. 
 
TUESDAY
METCON
On a 3 minute clock: 
10 deadlifts (205/135 lbs),
…then AMRAP….
5 chest to bar pull ups, 
7 push ups, 
9 air squats
*rest 1 minute x 5 rounds* 
*Score is total rounds added up from all 5 rounds.

 
WEDNESDAY
SKILL WORK
The Handstand Push Up
METCON
16 minute AMRAP:
8 single arm overhead dumbbell reverse lunges (50/35 lbs),
8 lateral burpees over the dumbbell, 
8 single arm overhead dumbbell reverse lunges (50/35 lbs),
16 hand to hand kettle bell swings (53/35 lbs), 
WEIGHTLIFTING CLASS (6:30pm – 7:30pm
)
A) Technique Primer
1 snatch pull + 1 sntach x 8 sets
*keep these 8 sets feather light, with an emphasis on really extending and making the snatch pull and snatch feel the same. 
B)
Every minute on the minute x 15:
1 snatch (build to a heavy single).
THURSDAY
METCON
With a partner: 
100/75 calorie bike,
80/60 calorie bike,
60/40 calorie bike,
40/25 calorie bike,
20/15 calorie bike,
20/15 calorie row, 
40/25 calorie row, 
60/40 calorie row, 
80/60 calorie row, 
100/75 calorie row, 
ACCESSORY
Tabata 12 x 20 work / 10 rest
Hollow body flutter kicks, 
Tuck ups 
Straight arm plank hold 

 
FRIDAY
METCON
18.3????
SATURDAY: 
METCON

From now through the end of March, Saturday’s workout will not be posted due to Friday’s workout being unknown. 
*You can count on Saturday’s workout being a fun, energized, longer team style workout.