Saturday Mar 26
With a partner
15 Min to Build to a heavy Power Snatch + OverHead Squat (Catch the Snatch, stabilize it, then Squat)
Then
12 Rounds (alternate each round)
1 Snatch (No OHS) 80% of your heavy weight from earlier
12 Pull Ups (RX+ 6 Muscle Up)
Then
12 Rounds
1 Snatch + OHS 80% of your heavy weight from earlier
12 Cal Bike/Ski/Row
Sunday Mar 27
4 Rounds
5 Deadlift 155/105
12 Burpee Over Bar
Then
4 Rounds
9 Hang Clean 155/105
9 Box Jump
Then
4 Rounds
9 Shoulder to Overhead 155/105
9 Burpee Box Jump
Monday Mar 28
Wendler Week 2
Back Squat and Strict Press 3×3
Metcon:
“Isabel”
30 Snatch 135/95
Scale to a weight that you can get at least 5 reps the 1st minute
Tuesday Mar 29
Metcon:
25 Rounds
1 Clean 205/145 (Heavier than normal but a weight you rarely miss)
2 Box Jump Over
3 Chest to Bar Pull Ups
If scaling, shoot for at least 10 rounds the 1st 10 min.
Wednesday Mar 30
30 Min AMRAP
100 Cal
80 Burpee over bar
60 Pull Up
40 HSPU
20 Deadlift 225/155
Start the 2nd round on a different device.
Thursday Mar 31
Same as last Thursday, try to add a few # from last week.
1 Set of 5 (each leg) Step Back Lunges with bar overhead
1 Set of 5 (each leg) Step Back Lunges with bar in front rack
1 Set of 5 (each leg) Step Back Lunges with bar on back
2 Sets of 5 (each leg) Split Squat with bar on back
(try to build in weight each of the 5 sets)
Metcon:
24 Minute EMOM 45 Sec Work 15 Sec rest/transition
1) Box Jump Over
2) Double Unders
3) Cal
4) Rest
Friday
Wendler Week 2
Bench Press 3×3
Metcon:
5 Rounds
500M Rower or Bench Carry
10 Burpee Under Rower/Bench
Then
Compare to Jan 7th
Baseline
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
or Baseline +
50 Cal
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
Choose this or Baseline, not both
