Workouts for Week of March 7 - 12

March 6, 2016

 

Gym Goal: 444 Shoot Throughs on Parallettes (will demo!)

 

Monday
Every 3:00 for 5 sets of:

1 Hang Power snatch + 3 Overhead Squats

+ :30 Max Effort Butterfly Pull ups/Butterfly Circles on Box

- rest :90 -

 

- increase # each time, try for heavier than last week -

 

40 Plate Pushups to Slamball

-10 Step Down Step Up

-10 Step Down Pop Up

-10 Pop Down Step Up

-10 Dynamic

30 Kettlebell Thrusters 53/35# (or lighter)

-10 Right Arm

-10 Left Arm

-10 Double

20 Box Jumps

-10 Stepping Down

-10 Jumping Down (no rebound)

10 Muscle Ups (5 ring & 5 bar)

-jumping transitions as a sub

Group Mobility

 

Tuesday
Every 3:00 for 5 sets of:
1 Hang Power Clean+1 Front Squat+1 Push Press+1 Push Jerk
+
:30 Double Unders or try Triple Unders
- rest :90 -

- increase # each time, try for heavier than last week -


3 Rounds For Time (scale for the intensity of a sub 10:00 workout):

Modest Mouse:
15 Box Handstand Pushups
9 Hang Power Cleans 95/55#

Adapting & Aspiring:
5 Handstand Pushups/Negatives
10 Box Handstand Pushups
9 Hang Power Cleans 115/80#

Competitive Edge:
15 Handstand Pushups
9 Hang Power Cleans 135/95#

 

Group Mobility

 

Wednesday​

20:00 for Back Squats 5 x 5

 

-increase to heavier than last week-

 

For Time* w/ 8:00 cap:

# of Wallballs you completed in last Monday's workout

# of Russian kettlebell swings you completed in last Monday's workout

 

*Every 1:00, switch exercises.

Establish a rep/rest strategy before you start based on what your body learned last Monday.

If you missed last Monday, NO WORRIES!

We will use someone's score with a comparable fitness level to yours!

Group Mobility

 

Thursday 

3 Rounds:
15 Lying Toes To Kettlebell - to the right
25' Walking Lunges w/ Right Arm Farmer's Carry
15 Right Leg Kettlebell Romanian Deadlifts
15 Lying Toes To Kettlebell - to the left
25' Walking Lunges w/ Left Arm Farmer's Carry
15 Left Leg Kettlebell Romanian Deadlifts

*use a manageable kettlebell weight - don't overtax today

 

Group Mobility

 

Friday

TBA

 

Saturday  - FREE 9AM CLASS

3 Rounds For Time:

Modest Mouse:
200 Meter Run
21 Russian Kettlebell Swings (any weight)
12 Jumping Pullups

Adapting & Aspiring:
300 Meter Run
21 Russian Kettlebell Swings 53/35#
12 Pullups (may band if needed)

Competitive Edge:
400 Meter Run
21 Russian Kettlebell Swings 62/44#
12 Pullups

 

 

 

 

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