March 2016

3/29/16 Tuesday

Speed:

5 x 40 yard Sprint

Conditioning:

100 Reverse Jump Rope Singles (RJR)

27 Toes To Bar (TTB)

100 RJR

21 TTB

100 RJR

15 TTB

100 RJR

9TTB

Bonus:

30 Wall Walkup Hold with Pocket Touches on each hand

3/28/16 Monday

Strength:

Back Squats

3 Warmup Sets

3 x 5 add 10 lbs to last week

Conditioning:

10 Strict OH Press 115/70

15 Deadlift

20 Push Press

25 Sumo Deadlift High Pull

30 Split jerk

35 Hang Power Clean

3/25/16 Friday

Open 16.5

21 - 18 - 15 - 12 - 9 - 6- 3 reps each of

Thrusters 95/65

Burpees over bar

3/24/16 Thursday

Strength:

3 Warmups Sets + 1 attempt at a 5 Rep max at 85%

Midline:

3 x 35 seconds

Weighted 4 way dead bug

Conditioning:

18 Minute AMRAP of:

12 Ground to Over Head with a Plate 35/45

24 OH Walking LUnge

12 Burpees to the Plate

3/23/16 Wednesday

Strength:

EMOM for 8 Minutes

2 Hang Snatch + 3 OH squats

Go as heavy as possible on all sets

Midline:

3 x 15 Weighted GHD Situps

Wear a 20# vest

Conditioning:

10 Min AMRAP

4 Pistol Squats

4 Ring Muscle Ups

Add 2 Reps every round until time runs out

Bonus:

5 Sets of

3/22/16 Tuesday

Strength:

Bench Press 3 x 5 

Add 5 lbs to last weeks working sets

Conditioning:

5 Rounds of

10 DB Snatch 55/35

10 DB Weighted Lunges 55/35

10 Russian Twists per side55/35

Bonus:

Sprint 200 Meters

Rest 1 Min

Sprint 300 Meters

Rest 1 Min

Sprint 400 Meters

3/21/16 Monday

Strength:

Back Squat 3 x 5 

Add 5lbs to every working set from last week

Skill:

100 Double Unders for time

Conditioning:

5 Minute AMRAP

15 Thrusters 105/70

10 Box Jumps 24/20"

5 Burpees Over the Bar

Bonus:

3 x 10 each leg

1 Leg RDL

1 Leg Hip Bridge

3/18/16 Friday

CrossFit Open 16.4

13 Minute AMRAP of:

55 Deadlifts 225/155

55 Wall balls 20/14

55 Calorie Row

55 HSPU

3/17/16 Thursday

Strength:

Turkish Getups 2 x 10

Heavy as possible

Conditioinig:

5 Rounds for time of:

Run 200 Meters

10 GHS Situps

10 OH Squats 95/65

Bonus:

Mobilize 

 

3/16/16 Wednesday

Strength:

Bench Press 3 x 5

Use as heavy as weight as possible

Conditioing:

2 Rounds of:

4 Min AMRAP 

10 Deadlift 225/135

20 Wall Balls 20/14

Rest 1 Minute 

4 Minute AMRAP 

8 Push Press 135/95

16 Box Jumps 24/20"

Bonus Work:

3 Sets of

 
 
 
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