PROGRAMMING 13 MARCH - 18 MARCH

Monday 
Warm up:
Buy in 400m run
3 rounds 
20 seconds calf stretch
10 glute bridges 
10 front squats 
10 muscle snatches 

S&S 
3:30 min x 5:
30 DU’s (45 singles) 
10 thrusters 40/25
200m run 
Time cap - 3 min per set (have to rest at least 30 seconds)

Workout:
15-12-9-6-3 
Snatches(40/25)
Burpees over the bar

Tuesday
Warm up
2 rounds 
10 Box step up
10 lunge twist to same side
10 alt v- ups 
10 strict presses

S&S 
Complex: 5 sets to find a heavy 
1 push press
1 push jerk
1 split jerk 

Workout 
Amrap 6 min:
14 alt v-ups
12 Box jumps 
10 DB alt hang clean and jerks 
Rest 1 min 
Amrap 6 min:
14 T2B
12 box step ups with DB
10 dumbell hang snatches 
Rest 1 min 

Wednesday 
Warm up 
buy in 200m run
3 rounds 
10 sec calf stretch 
5 push up into downward dog
10 glute bridges 
5 inch worms 

Workout 
You go I go 14 rounds (adv do 16) (35min cap)
200m run 
12 Kettlebell swings 
3 Wall walks 

Thursday 
Warm up
Amrap 8 min:
10 deadlifts
10 push ups 
10 push up shoulder taps 
20 sec adductor stretch 

S&S
4 rounds (as fast as possible):
30 alt v- ups 
30 russian twists (adv with weight)
30 knee tucks 
*Rest 1 min between rounds 

Workout
15 min time cap:
21-15-9 
Deadlifts adv(100/70) (rx-80/55)
HSPU 
-into-
21-15-9 
Deadlifts 
10 m Handstand walk after each set of deadlifts 


Friday 
Warmup 
-Row to a 100m and try to stop on 100m exactly. Every 5 meters before or past 100m do 3 burpees
Into 2 rounds
5 muscle snatches + 5 normal snatches
10 wall ball thrusters 
10 glute bridges 


S&S
Emom 16:
1 12/10 cals row
2 10 burpees 
3 12 shuttles(7.5m) 
4 10 snatches(40/25)


Workout
4 rounds:
20 Wall balls 
5 Bar Muscle ups
20 shoulder to overheads (40/25)
Rest 1 min between rounds 




Saterday
Workout:
400m run together 
-Into 2 rounds 
30 front rack lunges 
30 pull ups


400m run together 
-Into 3 rounds 
20 back rack lunges 
20 chest 2 bar


400m run together 
Into 4 rounds 
10 overhead lunges 
6 rope climbs


(40 / 25)