March 1st – 7th programming!!

Monday

Warm up – 3 Rounds (0-15)

250 row/ski / 10 Push-up Plus / 10 Cossack Squat / 15 Hollow rocks

A) 30 air squats into 5 Bench Press (15-35)

*building through 6 sets

*rest 90 second between sets

B) Max T2B in 30 seconds into 30 sec side plank per side rest 1 min x 5 sets (35-50)

C) 5 min olympic wall squat

Tuesday

Buy in- 2 Rounds (0-15)

2 min Skipping / 10 Jerk Step outs / 10 PVC Jerk Drops / 5 per are DB Clean and Jerk + 30 sec OH Hold

Prep – Split stance hold 1 min per side ….NO shoes

A) 3 Muscle Cleans + 2 Jerk Balance (15-25)

  • 4 sets light weight

B) Power Clean + Split Jerk + BTK Hang Clean + Split Jerk (25-50)

  • Build to a heavy!


Buy out – 2-3 Rounds

30 sec KB Front Rack Hold (Heavy)

10 each side Bird dog – balance and core!

Wednesday

Buy in – 2 Rounds (0-10)

1 min Dead Hang / 30 sec Jump Squats / 20 Speed Skaters / 20 Banded Pull Aparts (change up directions)

Mobility – 4 way wrist stretch 2-3 min + Wrist Curls 3×10 each way (10-20)

A) Front Squats 5×3 @90+% (20-45) rest 2 min between working sets

B) 8-10 Kipping Pull ups into 10-15 OHS (95/65) rest 60-90 sec x4-5 sets (45-60)

*scale reps/load to keep unbroken

Thursday

Buy in – EA Warm up

A) Double DB SLRDL 4×10 per leg

B) 2 min on – 2 min off with partner x7 each

40 DU(80 singles)

16 Alternating Hang DB C+J (50/35)

12 T2B (v-snap)

start where your partner left off

Friday

Buy in – 10 min Warm up pace

15 cal Row/Ski

2,4,6,8……Push up/Strict HSPU/ Kipping HSPU choose one

Mobility – Banded Hamstring + Pec on post or wall (10-15)

Super sets – finish one before moving onto the next

Deadlift and DB Strict Press 12-10-8-6-4

Rest 2-3 min

Seated Arnold Press x12

BB Good Morning x12

4 sets

rest 2-3 min

Supinated BB row x12

DB Front and Lateral raise x12 each

4 sets

Saturday

Pick your poison from the week!

March 1, 2021

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