11TH – 17TH MARCH 2019

 

11TH – 17TH MARCH 2019

  March 10, 2019

Monday 11th

 

Alternate A1/2 – Push – Pull

A1. Strict Press 5 x 6

Rest 60

A2. Weighted Strict Chin Up 5 x 6

Rest 90

 

AMRAP 6

3-6-9…

C2B Pull Up

Thruster 42.5/30kg

 

Rest 3 mins

 

AMRAP 6

3-6-9…

Deadlift 100/70kg

Box jump over 24/20”

 

Tuesday 12th

 

Death by Muscle ups

EMOM (Max 10)

  1. 1 Muscle up
  2. 2 muscle ups
  3. 3 muscle ups and so on

 

Scale to be strength focused

 

For time:

100 KBS 32/24kg

EMOM complete 6 Burpees

Timecap 15

 

Wednesday 13th

 

OLY

In 10 minute window build to a Heavy Snatch

Then on the 10th minute set bar to 80-85% and EMOM 5 – Snatch Double

 

AMRAP 12

50 Double unders

15 Pull Ups

10 Power snatch 42.5/30kg

 

Thursday 14th

 

Back Squat 5 sets – 5/4/3/3/2 (Load to increase throughout start min 80%)

 

3 x 16 Alt Pistols

Rest 2 mins

 

AMRAP 8

50 Wall balls 9/6kg

100 Double unders

 

Friday 15th

 

3 Rounds for Quality:

5 Strict T2B

Rest 30 secs

3 Wall Climbs

Rest 30 secs

12-15 Ring Push Ups

Rest 60 secs

 

Intervals Pair Up

 

(After each 8 min block, move to next exercise)

 

A1. Against a 8 minute clock (you go, I go)

Row 300m for time

 

A2. Against a 8 minute clock (you go, I go)

15/10 Cal Assault bike for time

 

A3.  Against a 8 minute clock (you go, I go)

Ski 300m for time

 

Saturday 16th

 

Deadlift 5 sets – 5/4/3/3/2 (Load to increase throughout start min 80%)

 

Barbell Kang squats (max load 30kg)

3 x 10

 

Every 3 mins for 12 mins

Run 200m

6 Bar Muscle ups

 

TEAM WOD SW

 

In Pairs split however but run together

 

AMRAP 40

 

50 Burpees

400m run

50 KBS 24/16kg

400m run

50 Pull Ups

400m run

50 Press Ups

400m run

 

Sunday 17th

 

“BULL”

 

2RFT:

200 Double unders

50 OHS 60/40kg

50 Pull Ups

1 Mile Run

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