3.30 - 4.6

There are BIG things coming down the pipe over the next few weeks . Our programming will be both aggressive and effective , stay tuned for more details .

This week we will be getting re acclimated to moving moderate loads and an increase in volume .

FANTASTIC JOB BY ALL OF OUR ATHLETES WHO COMPETED IN THE 2015 OPEN !!


MONDAY

BLACK and GREEN

5 Rounds for Time

15 KB Swing 53/35

10 Strict Press 95/65

10 Pushups

EMOTM Stop and Perform 2 Burpees



WEDNESDAY

For Time

Courtesy of CFNE

1 Round

30 Pullups

50 Situps

70 Double unders

Directly into

2 Rounds

20 Pullups

40 Situps

60 Double unders

Directly into

3 Rounds

10 Pullups

20 Situps

40 Double unders


THURSDAY

GREEN

5 Rounds For Time

8 Thrusters at a challenging weight

5 Hand Stand Pushups

BLACK

10 Rounds For Time

3 Thrusters at a heavy weight  ( pick a HEAVY weight that you normally would shy away from but will allow for unbroken reps )

5 Unbroken Strict Hand Stand Pushups


SATURDAY

BLACK and GREEN

Teams of 2

Athlete A will complete 3 Rounds for time , upon completion athlete B will begin 3 Rounds for time . When Athlete B completes all 3 rounds athlete A will begin 2 rounds for time . This pattern will continue until both athletes complete 1 Round for time.

3 Rounds for Time

Row 250 Meters

5 Squat Snatch 155/115

 


2 Rounds for Time

Row 250 Metes

5 Squat Snatch 155/115

 

1 Round for Time

Row 250 Metes

5 Squat Snatch 155/115


SUNDAY


GREEN


2 Rounds For Time

200 Meter Run

20 Double unders

3 Clean and Jerks at a challenging weight


Rest 5 Minutes


2 Rounds For Time

200 Meter Run

20 Double unders

3 Clean and Jerks at a challenging weight

 


BLACK


3 Rounds For Time

200 Meter Run

20 Double unders

3 Clean and Jerks 225/135


Rest 8 Minutes


3 Rounds For Time

200 Meter Run

20 Double unders

3 Clean and Jerks 225/135