March 23-29

Monday

Pursuit: (20 mins)

Clean Complex: Pwr Clean + 2 FS + 2 Push Press

+

10 mins of:

35 DB Burpee Box Step overs

Remaining time – AMR AD Cals

+

Accumulate: Slice and Dice as you want

20 Strict Pullups/ChinUps/Mixed

3 mins of FLR on FLoor

 

Performance: (20 mins)

A. Pwr Clean – heavy Single in 15 min from Blank Bar

B. Emom – 6 mins – 5 TnG at 70% of part A

+

FT:

100 – Push Ups to squeeky

EMOM – 5/3 Strict Pullup/Chin/Mixed

+

FT:

30 Burpee Box Jump Overs (24/20”)

 

Tuesday:

Pursuit  & Performance

KB Complex – 20 mins

5 Snatch

5 WindMill

5 PushPress/Jerk

switch sides, and repeat

+

4 sets: ea set is 3:00, rest 1:00 b/t

10 Alt Lunge Steps

15  Sit Ups

20 Dubs

 

Wednesday

Pursuit  

A. FS, 5,4,3,2,1 – If feeling good choose challenging wt. for heavy single

B. Bent Over Row with barbell – Find Heavy 3RM

C1 Heavy KBS – UB for 15 reps

C2. 10 Deck Squats – AFAP

Rest 60s

5 sets

+

50/30 Cal AD – AFAP

X 3 sets

Rest 5 mins b/t attempts

 

Performance:

A. CGBP; Heavy SIngle

B. FS – Heavy Single

+

FT: 50 DB Burpee Box Step Overs (20#/35#)

Every time you rest (“rest” = pause or put DB’s down) Run 1 TH Loop

 

Thursday:

Pursuit & Performance:

A. Snatch Cmplx: 1 Pwr Snatch+ 1 Hang Pwr Sn + 2 OHS – 12 mins

B1 Sumo DL – Find moderate wt. for rep range 6-10 TnG

B2. Strict Pullup/Chin/Mixed – 4-7 reps

5 sets, rest 2 mins

+

“Jackie”

1000 M Row

50 BB Thursters

30 Pullups

 

Friday:

Pursuit & Performance:  

LAST REEBOK CF Open Workout – 15.5

 

Saturday:  

LAST “By The Numbers” Class with Coach Sean @ 11a

Pursuit & Performance:

4 Rounds

50 Dubs

21 KBS

15 MD Cleans

1 TH Loop Run

 

Sunday FUNday: 

LAST Yoga Class with Ashley @ 845a  

Pursuit & Performance:

10,9,8,7,6,5,4,3,2,1 of:

Deadlift @ 70K/45K

BIG Box Jump Step Down  (28”/24)

Burpee

 

LAST LAB Oly Class @ NOON with Coach Steve:  Cleans