Wednesday March 21, 2018

1. One set of:
     Jerk x 2 reps @ 85%  (270)
     (build up with doubles @ 135, 165, 205, 235, 255)
2. For Time:
     10,7,5 Jerk @ 70% (from rack) (220)
     20,14,10 Calorie Row
3. Ten sets of:
     1 Strict Pull Up
     5-second hollow hang
     5-second arch hang
4. Seven sets of:
     7 CTB pull ups
     30-second elbow plank

Tuesday March 20, 2018

1. Four sets of:
    Deadlift x 2 reps @ 85%
    (every 2 minutes)
    (no bouncing, control back to floor)
2. For Time:
    5k Assault Bike
    3k Ski Erg

March 16-19

Friday March 16
1. 3 sets, not for time, of:
     Row 200m
     10 Good Mornings @ 45#
     30-second HS hold (on wall)
2. Open Workout 18.4


Saturday March 17
1. 3 sets, not for time, of:
     Row 150m
       5 Regular Kipping Pull Ups
     10 Air Squats
2. Every 1:00 for 7:00
     3 Push Press @ 165
     2 Ring Muscle Ups
3. 3 sets, alternating with partner, of:
     10 wall balls @ 20
     10 CTB pull ups
     10 wall balls @ 20
4. 12:00 max calorie row (with a partner)
     -- switch every 14 calories


Monday March 18
1. Snatch Training
     60/2, 65/2, 70/2, 75/2, 80/2, 85-90/1 (x2 sets)
2. Four sets of:
     Back Squat x 2 reps @ 85%
     (every 2 minutes)
3. 40 unbroken arch rocks
4. Four sets of:
     6 Toes to bar
     10 second L-sit hang
     6 Toes to bar 

March 14, 2018

1. 21,15,19, not for time, of:
     Front Squats @ 45
     Rowing Calories
2. Six sets of:
     Tempo Front Squat x 3 reps @ 32X1
     (Rest 2 minutes)
3. Three sets of:
     Alternating Back Rack Reverse Lunges
     (Rest 2 minutes)
4. For Time:
     45 KB Swings @ 53
     30 Overhead Squats @ 95
     15 Burpee Box Jump Overs @ 24

March 13, 2018

A. Four sets of:
     20 second hollow hold
     10 second rest
     20 second arch hold
     10 second rest
B. Two sets of:
     8 minute Assault Bike
     2 minute Rest
     8 minute Ski Erg
     2 minute Rest 

March 11-12, 2018

March 11, 2018
20 minute Ski @ increasing effort

March 12, 2018
A. Three sets, not for time, of:
     Row 200m
     7 Med Ball Cleans
     30ft Handstand Walk
B. Two sets, for technique and prep, of:
     Clean Grip Deadlift x 6
     Hang Power Clean x 6
     Front Squat x 6
     Push Press x 6
     Back Squat x 6
       Weights = 75,95
C. Every 1:30 for 9:00 (Six sets)
     1 Power Clean
     2 Front Squats
     1 Split Jerk
D. Every 1:30 for 9:00 (Six sets)
     Back Squat x 1 rep
E. Five sets, for reps, of:
     30 seconds Burpees
     30 seconds Rest

March 9-10

March 9, 2018
A. 3 rounds, not for time, of:
     60 single unders
     15 overhead squats @ 45
     12 calorie row
B. Every 1:00 for 12:00
     odd) Deadlift x 3 @ 365
   even) Power Clean x 1 + Press x 3 @ 165
C. 100 Double Unders
     20 Overhead Squats @ 115
     100 Double Unders
       3 Ring Muscle Ups
D. Row 5 minutes @ sub 2:00/500m pace

March 10, 2018
A. 3 rounds, not for time, of:
     Row 200m
     5 Single-Leg RDL/side
     7 Squat Jumps
     5 Single-Arm DB Push Press/side
B. Teams of 2 (with Karrie)
     0-15: 75 Wall Balls @ 20/14, 150 Shoulder to Overhead @ 75/55, 75 Wall Balls
     15-25: 50 Deadlifts @ 225/125, 50 Bar Facing Burpees, 50 Deadlifts
     25-30: 5 minute Row for Meters