MONDAY
STRENGTH
EVERY 1:30 X 6 SETS
2 OHS FROM THE FLOOR
WORKOUT
AMRAP 10
30 DOUBLE UNDERS
3-6-9-12… POWER SNATCHES #75/55
POWER SNATCHES INCREASE BY 3 EVERY ROUND
SC- 30 SINGLE UNDERS/#45/35
TUESDAY
SKILL
ROWING TECHNIQUE
5 SETS OF
12/10 CAL ROW
REST 1:1 (OR SHARE ROWER WITH PARTNER IN YOU GO, I GO STYLE)
REST 5:00
5 SETS OF
300M ROW
REST 1:1
FOCUS ON THESE REPEATS IS FINDING AN INTENSITY/SPLIT AND MAINTAINING IT FOR ALL 5 ROUNDS. PAIR UP WITH SOMEONE AT SIMILAR SKILL LEVEL
WEDNESDAY
WORKOUT
"16.5"
21-18-15-12-9-6-3
THRUSTERS
BURPEES OVER THE BAR
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 at 10 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 10 seconds at 85%+
- 20 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 20 seconds at 85%+
- 40 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
STRENGTH
5 SETS OF
3 HANG POWER CLEANS, BUILDING
WORKOUT
EVERY 4:00X 4 ROUNDS
15/12 CAL BIKE
20 PUSH UPS
15 DUAL DB BOX STEP OVERS
#50SX35S
SATURDAY
WORKOUT
IN TEAMS OF 3
100 PULL UPS
200 PUSH UPS
100 SHOULDER TO OH #96/65
WHILE 1 PARTNER IS WORKING, 1 OF THE REMAINING PARTNERS MUST HOLD BARBELL IN FRONT RACK. BAR CAN'T TOUCH FLOOR, 5 BURPEES PENALTY FOR EACH MEMBER OF TEAM IF DROPPED/PUT DOWN.
SUNDAY
SKILL
DB SNATCH REVIEW
CONDITIONING
1:00 AMRAP X 10 ROUNDS
5 SHUTTLE RUNS
MAX ALT SB SNATCH IN REMAINING TIME
REST 1:00 BETWEEN
#53/35
COACHING NOTES; 1 SHUTTLE RUN = 25' DOWN AND BACK, HAVE HALF THE GROUP BEGIN AT 0:00 & OTHER HALF BEGIN AT 1:00 OR DURING THE FIRST GROUPS REST