Back squat*
3-1-3-1-3-1
*all sets of 3@80% target or best fit for 3 reps, singles go up each set
Partner work
If team of 2 then:
-4x300m row
“I go you go” alternate with a partner (1:1 work:rest)
Or
If Group of 3
-6x200m row,
Sunday Mar 12th, 2017
March 12, 2017 / By j0ssy
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Friday Mar 10th, 2017
March 10, 2017 / By j0ssy
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.
*If all reps are completed, time cap extends by 4 minutes.
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Thursday Mar 9th, 2017
March 9, 2017 / By j0ssy
Shoulder press
1-1-1-1-1
Get as heavy as possible
Push press
2-2-2-2-2
Get as heavy as possible
Push jerk
3-3-3-3-3
Get as heavy as possible
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Wednesday Mar 8th, 2017
March 8, 2017 / By j0ssy
Back squat 4×3 @85%1RM*
Emom 10min
Odd: 15 burpees
Even: 50 double unders
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Tuesday Mar 7th, 2017
March 7, 2017 / By j0ssy
Team of 3- (only one teammate may row, while the other must hold the Kettlebells for meters to count, one teammate is resting; partition as needed)
3k row- (must complete all the row before moving onto next movement)
300 double-unders ( one team member kb hold in the front rack for DU to count .divide load as needed for the team). If you don’t have double unders, use 3 singles to one double
-rest as needed to complete relay-
relay:
5 relay races with KB carry with a team of 3 (using each as recovery). Each teammate completes 5 carries of 100ft.
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