WEEK 12 Mar 20- Mar 26

The past few weeks have seen some heavy loading with smaller reps/sets in regard to our strength movements, this week were picking up the reps with lighter loads. We have a few sessions in the week with 3 or more static strength movements, to build more strength and muscular endurance. We also have a few conditioning pieces with max effort assault bike intervals, as well as some rowing intervals.

MONDAY – Mar 20

Strength

Strict Press 8-8-8
One Arm DB Row 8-8-8 (per arm)
One Arm Floor Press 8-8-8 (per arm)
*rest 2 mins after each full set

WOD

50 Strict Pull Ups
*every broken set do 5 weighted push ups

Finisher

10 mins upper body mobility

TUESDAY – Mar 21

Strength

Back Lunges 12-12-12 (per leg)
One Legged Step Ups 12-12-12 (per leg)
Bulgarian Split Squat 12-12-12 (per leg)
*rest 2 mins after each full set

Technique

Hang Power Clean

WOD

21-15-9
Hang Power Clean (95/65lbs)
Burpees

Finisher

2×1 Mins Weighted Plank

WEDNESDAY – Mar 22

Conditioning

3 Rounds
:30 Max Effort Assault Bike
*rest 2 mins between sets

Technique

Handstand Push Up

WOD

15 Mins AMRAP
400M Row
40 Handstand Push Up
40 SDHP (95/65lbs)
40 Push Press (95/65lbs)

THURSDAY – Mar 23

Conditioning

3 Rounds
1:00 Max Effort Row
*rest 2 mins

WOD

20-10-5
Front Squat (95/65lbs) (no rack)
Toes to Bar

Finisher

2 Rounds
20 V-Ups
20 Russian Twists (per side)

FRIDAY – Mar 24

Technique

Double Unders

WOD

3 Rounds
1 Mins Power Clean
1 Mins Push Press
1 Mins Double Unders
1 Mins Rest

SATURDAY – Mar 25

Strength

Goblet Squat 8-8-8
Weighted Walking Lunges 8-8-8 (per leg)

WOD

EMOM 20 Mins
Odd Mins: 20 KB Swings
Even Mins: 15 Med Ball Sit Ups

SUNDAY – Mar 26

Conditioning

3 Rounds
4 Laps Suicide Sprint

WOD

3 Rounds
21 Pull Ups
15 Handstand Push Up
9 Thrusters (115/75lbs)