Monday, March 5th - Sunday, March 11th

Monday

 

(A) Row 40 minutes

 

(B1)  High to Low cable twist –3 x 10 each

(B2) Reverse V – up on rower – 3 x 15

(B2) Low to high cable rotations – 3 x 10 each

 

Tuesday

 

(A) Beat swings (bar) – 3 x 8

 

EMOM until failure;

(B1) 2 muscle - ups  (bar)–

(B2) 4 snatch – 115/75lbs

 

Rest 10 minutes

 

 

(C) AMRAP in 5 minutes

·      6 deadlifts, 225/185lbs

·      10 BBJO, 24/20”

 

(D1) Ab wheel – 3 x 8 – 12

(D2) Back extension – 3 x 8 - 12

 

 

Wednesday

 

(A) Snatch – 85% x 1 x 5

 

5 rounds

·      5 snatch, 135/95lbs

·      8 HSPU 

·      rest 60 seconds

 

(C1) GHD sit - up – 4 x 10

(C2) Back extension – 4 x 10

 

Thursday

 

(A) AB – 20 minutes, recovery pace

 

(B) 5 rounds

·      10 overhead squats, 95/65lbs

·      15 wall ball

·      50 double - unders

 

(C1) Hollow rock – 4 x 45s

(C2) weighted sit up – 4 x 15

(C3) side plank – 4 x 45s

 

Friday

 

18.3 skill work

 

Saturday

 

 

(A) 18.3

 

 

 

(B) ab work of choice