Workouts for 3/19-3/24/2018

Monday, March 19

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

5 Min to Warm-Up Back Squat

4 Sets of:
    5 Back Squats @ 4040 Tempo (50% of BW or 5RM)
    Rest 45s

CONDITIONING

4 Rounds for Reps:
    :30s Wall Balls (16/12# to 11' Target)
    :30s Box Jumps (24/20#)
1 Min Rest Between Rounds

CASH OUT

3 Sets of:
    1 Min Wall Sit
    15 Deficit Calf Raises


Tuesday, March 20

STRENGTH/SKILL

10 Min EMOM:
    2 Snatch Pull + 1 Power Snatch + 2 OHS

CONDITIONING

4 x 400m Sprints


Wednesday, March 21

STRENGTH/SKILL

5-10 Min Kipping Practice

CONDITIONING

4 Rounds for Time:
    20 CTB Pull-Ups
    20 Burpees
    20 Sit-Ups     FB: GHD
Rest 1 Min Between Rounds

CASH OUT

Tabata Alternating Hollow Rock/Arch Rock


Thursday, March 22

STRENGTH/SKILL

3 Superset:
    3 Squat Clean
    1 Min Front Rack Hold
Rest 2-3 Min

CONDITIONING

15-12-9-6-3:
    DB Hang Clean and Jerks (50/35#)
    Cal Row


Friday, March 23

TBD - Active Recovery Based on Open Workout


Saturday, March 24

OPEN 18.5