Workouts for Week of Leap Day - March 5

February 28, 2016

 

Gym Goal: 150 minutes on the bike - 1:00-2:00/person/day

 

Monday
15:00 For 5 sets of:
1 High Hang Power Clean+1 Front Squat+1 Push Press+1 Push Jerk
+
:30 Double Unders
- rest :90 -

- increase # each time - load immediately after lift, don't max today -

For Reps:
:90 ME Wall Balls*+:30 Rest
:90 ME Russian Kettlebell Swings*+:30 Rest
:60 ME Wall Balls*+:30 Rest
:60 ME Russian Kettlebell Swings*+:30 Rest
:30 ME Wall Balls (all out)
:30 ME Russian Kettlebell Swings (all out)
---2:00 REST---
200 Meter Walk w/ Kettlebell in one hand (farmer's carry) & medball on opposite shoulder, switch sides at 100 Meter Turnaround

*Every 5 reps, let the medball fall to the ground/set the kettlebell down.

Group Mobility
 

Tuesday

15:00 for 5 sets of:

1 High Hang Power snatch + 3 Overhead Squats

+

:30 Max Effort Kipping Pull ups/Box Kipping Jumping Pullups

- rest :90 -

 

- increase # each time - load immediately after lift, don't max today -

 

3 rounds:

10 1-Legged Lateral Dot Burpees

10 Dumbbell Pendulum Swings/Arm Group Mobility

 

Wednesday​

20:00 for Back Squats 5 x 7
-increase to a max for the day-

Agility Ladder Carioca To Right
20 Front squats 95/65# (light & fast weight)
20 Ring Rows
15 Thrusters 95/65# (light & fast weight)
15 Strict Pullups (band if needed)
10 Overhead Step Lunges 95/65# (light & fast weight)
10 Chest to bars (band if needed)
Agility Ladder Carioca To Left

Group Mobility

 

Thursday 

3 Times Through (30:00 cutoff) With a partner Move / Groove:
Bike / 12 GHD SitUps
Row / 12 Slamball Balancing Dumbbell Rows/arm
Walk / 120' Sled Pull @ Moderate Weight
12 GHD SitUps / Bike
12 Slamball Balancing Dumbbell Rows/arm / Row
120' Sled Pull @ Moderate Weight / Walk

Partner Mobility Session

 

Friday

TBA

 

Saturday  - FREE 9AM CLASS

Group Warmup

 

In Groups of 3, 20:00 for:

Bench Press 3 x 3 @ increasing weights each set

 

3 Person Teams, 4 Rounds For Time:

Three Point Plank Hold

25' Dumbbell/Kettlebell Farmer's Carry

Tuck Hang Group Cooldown

 

 

 

 

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