Monday, March 4th - Saturday, March 9th

Please not that Yoga has been moved from Sunday to Thursday evening. Get fired up to get flexy every Thursday at 730 starting this week.

Here are more photos that Richelle took from 19.2

Monday

 

Working at your own pace, quality focus:

 

A. 8-10/side Barbell Reverse Lunges @mod load; rest 60-90s between sides;

x 3-4 working sets

+

B1. 8-10/side Half-Kneeling DB Bicep Curl to Arnold Press; rest 60s between sides; 

B2. 8-10 Ring Rows @21x1; find an angle that you can maintain tempo with quality; 

x 3-4 working sets

+

C. On the Assault Bike: 

10s work/50s rest;

20s work/40s rest;

30s work/30s rest;

40s work/20s rest;

50s work/10s rest;

60s for max cals

*try to distribute high effort/output throughout as best as possible:  

+

D. COS A-T-Y as needed


Tuesday

 

On a running clock:

 

00:00 – 04:00

AB or Row @ sustain pace

04:00 – 06:00

Rest 2

06:00 – 10:00

AMRAP 4

6 DB Hang Power Clean and Jerk

2 Burpees

6 DB Thruster

2 Burpees

10:00 – 12:00

Rest 2

12:00 – 16:00

Row or AB @ sustain pace [stay on same machine, try to match pace]

16:00 – 18:00

Rest 2

18:00 – 22:00

AMRAP 4

2, 4, 6, …

DB Hang Power Clean and Jerk

DB Thruster

Burpee

22:00 – 24:00

Rest 2

24:00 – 30:00

For Time

12 Devil’s Press

20/15 cal AB or 25/22 cal row

(cap 6)

 

(<=20/35)

+

B1. 2-4 PVC Pipe/training bar /empty barbell Overhead Squats @33x1 – positional and breathing focus; start with PVC pipe, barbell only if can exhibit tempo control;

B2. 30s Plank Push Ups

x 3/as needed      

 

Wednesday

 

A. OT2M x 7

3/2/1* Back Squat

 

*if feeling good/know you can PR, go for it; must know how to fail BS.

+

Move with sustained quality, not for reps:

 

SLAMRAP 9

20-30s FLR

20 SA KB Deadlift

10/6 cal AB  

Max (-1) Pull Ups without loss of rhythm

 

(rest 1 – quick transition)

 

SLAMRAP 9

20-30s Ring or Dip Bar Support Hold

20 SA DB Push Press

10 Box Jumps

Max (-1) Push Ups

 

(<=35/20)

 

Thursday

 

A. OTM x 10

High Hang Power Snatch + Hang Power Snatch (1+1)

*1st minute start with empty barbell. Practice focus; not required to build every minute.

B. 10 minutes of self-directed practice: Max (-1) TnG Power Snatches @<=75/55

+

OTM x 5

1: 25ft-50ft Broad Jump Burpees

2: 8-10 Russian KBS

+

8-10/side COS External Rotations x 2-3 sets/as needed

 

Friday

 

A. Front Squat 4 x 4 @21x1

*core/stability focus

+

Complete with good pacing; try to get faster on row/AB throughout

 

3:00 AB or row @80% effort;

21 KBS

2:00 AB or row @85% effort;

15 Burpees to 6" touch

1:00 AB or row @90%+;

9 Shuttle Runs (1 Shuttle Run = 25ft and back, so total 450ft of running)

30s AB or row @go

 

[cap 12]

 

**19.3 athletes subject to changes    

 

Saturday

 

With a Partner; Partner B does AMRAP work whilst Partner A completes the task; once Partner A completes task, switch roles.

 

AMRAP 8

A: 19 Wall Balls

B: AMRAP

5 Push Ups + 5 Ring Rows/Pull Ups

 

(rest 4)

 

AMRAP 8

A: 14/12 cal row

B: AMRAP

5 Box Jumps + 5/side SA DB Step Ups

 

(rest 4)

 

AMRAP 8

A: 10/7 cal AB

B: AMRAP

5 Burpees + 5/side SA DB Thruster