Sun Mar 1
strength/structure
1- 2ea sa pu neg asap
2- 15 arnold press 26lbs kb ea @3111
B- alt 3 rounds
1- 15 pollequin raises [5(L)/ 15(R)]
2- 10 db curl 25lbs ea
C- alt 3 rounds
1- 12 tricep press downs [15(L)/ 30(R)]
2- 25 bn lat pd- 35/ 42/ 50lbs
conditioning
10min Jacobs ladder, accelerating
~10:12 (500ft at 5:30)
mobility
45min front split mob
Mon March 2
strength/conditioning
A- squat- 225(9)/ 245(9)/ 275(9) afap
B- 5 teeters
C- 15.1/ 15.1a
9min R ARM AMRAP-
15 t2b/ 10DL 115/ 5 snatch 115lbs~ 126
+ (right into)
6min CJ max (R arm)- 225lbs
gymnastics
A- 3 rounds
1- 5 body lever
2- 15s elbow bridge
B- 3 rounds
1- 30s elev planche lean
2- 10r straddle banded reverse hyper
C- 3 rounds
1- 5 bulg ring dips
2- 10 prone capsule stretch
D- 3 rounds
1- 5 wg bn pull-ups
2- 10 shoulder distract two
mobility / core
45middle split stretch
Tues March 3
conditioning
1000ft Jacobs ladder ~9:33
+
10 rounds on 2min
5 kb CJ, 3pd (106lbs)
10 AD Cals
5 box jump overs, 30"
~:55s avg (bw :50-:60ea)
strength
A- squat 6x6, 275lbs
B- 10 R arm SA pullup negatives
C- 100 sit-ups
mobility
45min front split mob
Wed March 4
conditioning
7 RFT
10 R arm SA kb thruster, 2pd
20 ghd sit-ups
~7:24
strength
A- 5 squat, 7 sets, 290lbs
B- 12 leg ext- 5 sets, 60s rest- 150lbs
C- 12 leg curls- 5 sets, 60s rest- 130lbs
gymnastics/mobility
A- 3 sets
1- 5 kneeling wrist walks
2- 5 wrist rock walk
3- 5 fingertip walk
4- 5 long hollow 1st knuckle pushups
B- 3 sets
1- 5 chest to wall shoulder mob
2- 5 supine post pelvic tilt
C- 3 sets
1- 3 1/2 press 3
2- 5ea pancake bounce (on parallette)
D- 5 sets
1- 10s side arch body hold (ea)
2- 5 bent hurdler twist (ea), 10lbs
E- 5 sets
1- 20s 1/2 L-sit rings
2- 5 seated pike lift
F- 5 sets
1- 3, 10s single leg squat negative
2- 5 harop curls
Thurs March 5
rest
Fri March 6
conditioning
15.2/ 14.2~ 193 reps (all singles c2b)
strength
4 squat 310lbs x8 sets
gymnastics
A- 3 rounds
1- 10 body lever
2- 20s elbow bridge
B- 3 rounds
1- 35s elev planche lean
2- 10r banded straddle reverse hyper
C- 3 rounds
1- 5 bulg ring dips
2- 10 ea prone capsule stretch
mobility
45min middle split stretch
Sat March 7
conditioning
1000ft Jacobs ladder acc ~10:15
+
lunging kalsu- 100 lunge 1.5pd kb, 5 box jump overs 24" EMOM
~5:57
mobility- 45min side split
Sun March 8
5 rounds on 5min
400m run (:105/ :100/ :95/ :80/ :75)
40 AD Cals legs only
+
20min mobility
Mon March 9
conditioning
20min run
+
5 x40m sprints
strength
A- 9 squat- 225/ 245/ 265/ 285lbs afap
B- 10 R arm SA neg pull-ups
C- 100 abmat sit-ups
gymnastics
A- 3 rounds
1- 5 body lever
2- 120s cat stretch
B- 3 rounds
1- 30s elev planche lean
2- 10r straddle banded reverse hyper
C- 3 rounds
1- 5 bulg ring dips
2- 10 prone capsule stretch
Tues March 10
conditioning
5 rounds, 60s rest bw rounds
20 AD Cals legs only
20 R arm kb pp 2pd
gymnastics
A- 3 sets
1- 5 kneeling wrist walks
2- 5 wrist rock walk
3- 5 fingertip walk
4- 5 long hollow 1st knuckle pushups
B- 3 sets
1- 5 chest to wall shoulder mob
2- 5 supine post pelvic tilt
C- 3 sets
1- 3 1/2 press 3
2- 5ea pancake bounce (on wb)
strength
A- 6 squat 285lbs, 6 sets 2min rest
B- 100 abmat sit-ups ub
mobility
45min middle split
Wed March 11
10min AD legs only
~168 Cals (67/ 101)
Thurs March 12
conditioning/warmup
800m run + caraoke drills
strength
A- 5 squat 300lbs, 7 sets on 3min
B- 10 R arm SA pullup negatives
C- 8 gd am, 135lbs, 5 sets
gymnastics
A- 3 sets
1- 20s side arch body hold (ea)
2- 10 bent hurdler twist (ea), 10lbs
B- 3 sets
1- 30s 1/2 L-sit rings
2- 5 seated pike lift
C- 5 sets
1- 3ea, 10s single leg squat negative
2- 5 harop curls
mobility- 45min side split
Fri March 13
A- 3 sets KB snatch, R arm- 38/ 36/ 31
B- 4 squat 320lbs, 8 sets on 3min
C- 50 30lb wb, 12ft, [1 q 10s x50]
D- 7 rnds- 15 abmat sit-ups/ 5 R arm t2r
Sat March 14
60min AD
- get of q 3min to do following
7 rnds of ea alternating (start and stop with movement, 21 total)
1- 30s elevated FLR with lean
2- 3 1/2 press from parallettes
3- 15 back extensions
~731 Cals
Sun March 15
conditioning
20min AD legs only
~318 Cals (138/ 180(PR!!!))
+
3 sets AMRAP 3pd kb snatch, R arm
20(PR!!!)/ 20/ 15
strength
A- pollequin raises- 15(r)/5(l), x15, 3sets
B- db scott curls- 20lb x10ea, 3sets
C- tri pressdown- 30(r)/20(l), x10, 3sets
D- lat pulldowns- x25, 3sets, 28/ 35/ 42
E- 100 sit-ups
mobility- 15min upper body/ arms
Mon March 16
conditioning
7 rounds on 3min
10 kb snatch R arm, 3pd
10 AD Cals legs only
10 box jump overs, 24"
strength
A- squat- 235(9)/ 255(9)/ 275(9)/ 300(9)
B- alt x5 sets
1- 10 leg ext 170lbs
2- 10 leg curls 140lbs
C- 12 db scott curls, 20lbs, 3 sets
D- 100 abmat sit-ups
Tues March 17
rest
Wed March 18
conditioning
5 sets
250m row R arm only- ~:54 ea
60s rest
+
5 RFT
5 DL 225lbs
10 ghd raises
~4:26
strength-
squat 6x6, 300lbs
gymnastics
A- 3 rounds
1- 5 shoulder wall hs mob
2- 10 supine pelvic tilt
3- 10 prone capsule stretch
B- 3 rounds
1- 3 1/2 press 3
2- 10 pancake bounce on medball
3- 20s ea, side arch body hold
C- 3 rounds
1- 35s L-sit ring hold
2- 10 pike leg lifts
3- 15ea, 20lb db curls
mobility- 45min middle split
Thurs March 19
60min AD
- get of q 3min to do following
7 rnds of ea alternating (start and stop with movement, 21 total)
1- 30s elevated FLR with lean
2- 2 (1ea) SA pullup negatives
3- 20 back extensions
~792 Cals
+
3 sets 20lb db scott curl x15 reps ea
Fri March 20
15.4
8min AMRAP
3 hspu / 3 clean 185lbs
6 hspu / 3 clean
9 hspu / 3 clean
12 hspu / 6 clean ...
~49 reps
5 sets on 3min
400m run
3 RFT
15 R arm SA kb clean, 3pd
30 box jump overs, 24"
~7:14
A- 5 squat 310lbs, 7 sets on 3min
B- 17 db scott curls, 20lbs, 3sets
C- 100 sit-ups
Sat March 21
conditioning
20min alt EMOM
1- 30s AD legs only (~15-16 Cals ea)
2- 30s kb swing 1.5pd (15-16 ea)
strength
A- box squat- 275(4) x5/ 315(3) x5/ 365(2) x5, roughly EMOM
B- hang- 5x 60s
C- DB Scott curls- 20lbs, 20ea x3 sets
D- 100 ghd sit-ups
mobility- 45min front split
Sun March 22
6 rounds (60min)
1min AD
1min plank
1min row
1min jump rope
1min squat
1min kbs 1.5pd
1min box step ups 20"
1min jog
1min bear crawl
1min split
~complete, kept HR 135-140
strength/stability
A- alt x 3 sets
1- 15 pollequin raises 15(R)/ 5(L)
2- 8 SA neutral DB press 40(R)/ 25(L)
B- alt x 3 sets
1- 10 db scott curl 25lbs
2- 15 tricep press downs, 30lbs
C- 25 lat pulldwns, 3 sets- 35/ 42/ 50lbs
Mon March 23
gymnastics
30min AD
-get off q 3min and do 3 sets of each of the following:
A1- 5 body levers
A2- 10s bridge
B1- 40s 1/2 L-sit on rings
B2- 10 pike leg lifts
C1- 5 bulgarian ring dips
C2- 10 prone shoulder capsular stretch
~182 Cals
A- 100 ghd sit-ups
B- 10 25lb db scott curl, 3 sets ea
conditioning, 5min rest bw parts-
part 1- FT
20 DL 275lbs
20 FS 185lbs
20 kb snatch 3pd
~4:54
part 2- 2 RFT
400m row
20 burpees over erg
~5:40
part 3- FT
50 HS shoulder taps
40 rings k2e
30 kb clean, 3pd
~6:09
Tues March 24
rest
Wed March 25
mobility
1- 45min middle split (am)
2- 1hr yoga (pm)
conditioning
10min AD legs only
~135 (58/ 77)
FT
50m FC 2x 2pd kb
30 kbs 2pd
50m FC
30 wb
50m FC
30 pushups
50m FC
30 BJ 24", step down
50m FC
30 kbs 2pd
50m FC
~9:34
strength
A- 10 squat 185lbs @33x0, 3 sets
B- 10 R arm SA pullup negatives
C- 12 ea SA db scott curl, 25lbs, 3 sets
Thurs March 26
conditioning
5 rounds, on 5min
5 DL 315
5 bj 30"
5 kbs 150lbs, russian
15 AD Cals legs only
strength
A- squat @33x0-185(10)/ 225(10)/ 275(5)
B- 12 db scott curl, 25lbs x3 sets ea
C- 50 ghd sit-ups x3 sets
accy
3 sets kb snatch
106lb x10
124lb x10, 2 sets
(150lbs- fail)
Fri March 27
conditioning
15.5
27/ 21/ 15/ 9 rep rounds for time of:
row cals
thrusters 95lbs
~7:55
6 x400m run, on 3min
strength/accy
A- 12 db ng press 45(R)/25(L) @31x1, x3
B- 15 db scott curl 25lbs ea, x3 sets
C- 5 sets 3 1/2 press 3
Sat March 28
strength
A- FS 5x5 @33x0- 135/185/205/225/231
B1- kb snatch L arm, 26lbs- 50/ 40/ 30/ 20/ 10 rep rounds not for time
B2- kb clean R arm- 108(10)/ 124(10)/ 150lbs (10) x2 sets!!!
C- 17 db scott curls, 25lbs ea, 3 sets
D- core- 3 rounds
15m plank crawl
5 k2e/ jk combos
15m plank crawl
25 sit-ups
conditioning
800m sled drag, 135lbs
~14:49
Sun March 29
conditioning
15min AMRAP
25m sled push 135lbs
75m jog
strength/skill
A- kb thruster, RA- 3pd 5x5, 60s rest
B- 5 rounds on 3 min
10 bbell back ext, 45lbs
10 30lb wb > 12ft
C- 5 seated BJ x4- 30"/ 33"/ 36"/ 39"
D- 50 ghd sit-ups
strength/rehab
A- 3 sets alternating
1- 12 SA ng db press- 50(R)/ 30(L)
2- 20 db scott curl 25lbs ea
B- 3 sets alternating
1- 10 pollequin raises- 15(R)/ 10(L)
2- 10 SA tricep press down 30lbs ea
C- 25 bn lat pulldown- 42/ 50/ 60
mobility- 45min front split work
Mon March 30
conditioning
800m sled drag, backwards, 135lbs
~20:19
5 RFT
400m run
10 jerk R arm SA kb, 124lbs
~16:42
gymnastics
A- 5 R arm SA pullup negatives
B- 5 x5 lower to front levers
C- accumulate 3min FLR elevated
Tues March 31
mobility- 45min middle split
