Workouts for 3/26-3/31/2018

Monday, March 26

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

STRENGTH/SKILL

Superset:
    5-5-5 Bench Press
    15 Plate Russian Twist
Rest 2-3 Min

CONDITIONING

"Muddy 40"
For Time w/Partner:
    40 Alternating Slam Balls
    40 Alternating Lateral Ball Toss (20 Left/20 Right)
    40 Alternating Squat & Chuck
    40 Burpee Over & Back


Tuesday, March 27

STRENGTH/SKILL

5 Sets of:
    3 Back Squats @ 4040 Tempo (60% of BW or 5RM)
Rest 45s

CONDITIONING

12 Min AMRAP:
5-10-15-20-25-30...
    Double Unders
    Kettlebell Swings (53/35#)
    Toes-to-Bar


Wednesday, March 28

STRENGTH/SKILL

A. 15 Min HS Practice

B. Accumulate 2 Min in Active Knuckles-Up Bar Hang

CONDITIONING

24 Rounds:
    20s Ring Push Downs, 10s Rest
    20s Hand Weight Shift (in plank or HS), 10s Rest
    20s Dips, 10s Rest


Thursday, March 29

STRENGTH/SKILL

A. 12 Min to Find 1RM Squat Clean

B. 8 Min EMOM:
        1 Power Clean + 3 Front Squats
            Min 1&2: 65% of 1RM
            Min 3&4: 70% of 1RM
            Min 5&6: 75% of 1RM
            Min 7&8: 80% of 1RM

CONDITIONING

5 Rounds for Time:
    1 Rope Climb     FB: legless
    250m Row Sprint


Friday, March 30

STRENGTH/SKILL

10-15 Min Review WOD and Movements

CONDITIONING

3 Rounds for Time, 1 Min Each:  (FB: w/Weight Vest)
    Plate Step-Ups
    Sledhammer Strike
    Hose Drag
    Sand Bag Clean (heavy)
    Farmer Carry (70/53#)
    Backwards Sled Drag
    Rest


Saturday, March 31

CONDITIONING

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for Time:
    12 Deadlift (155/105#)
    9 Hang Power Clean
    6 Push Jerk