Programming March 30th - April 5th

Monday
Pursuit: 
A1. FS: 5,4,3,2,1 – Build.  If feeling good, go for something heavy on the single
A2. Dubs – Practice – 2 mins
A3. Th Loop Sprint – For Time, Chart ea. Effort – Looking for consistency
Rest 3 mins
X 4 sets
+
10-9-8-7-6-5-4-3-2-1 of:
Thrusters (40K/24K)
Burpee Box-Jump
 
Performance: 
A. Deadlift 10 min EMOM: 3 Deadlifts @ Approx. 70% 1RM + 6 KB Goblet Front Foot Elevated Lunge Steps (gree/yello)n
4 Rounds:
10 KB snatches - 5L/5R (green/yellow)
20 Alt. Lunge steps Front Rack w/ BlankBar
40 Double Unders (Rx = UNBROKEN!!!)
1 Th Loop Sprint
 
Tuesday:
Pursuit: 20 mins  (round and round)  
Skill Work: 20 mins
1 min – HS Hold
30sec. Rest
1 min Wall Sit Hold
30 sec rest:
1 min FLR on floor Hold
+
A. 1A KB Floor Press  @ 3012 – 8 R/L – Challenge yourself with wts. Doesn not need to be completed unbroken
+
Total Reps:
3 mins – AD for Cal
2 mins  - Burpees
1 min – Air Squat
 
Performance 20 mins  (round and round)  
1 min – HS Hold
30sec. Rest
1 min Wall Sit Hold
30 sec rest:
1 min FLR on floor Hold
+
A.FS – 6 sets of 2 – Find a heavy double in 12 min from blank bar
+
Total Reps:
3 mins – Cal Row
2 min Burpees
1 min – Jump Lunges
 
Wednesday
Pursuit  25 mins
A1. Strict Pullups Work – Alt Mixed Grip: 3-5 reps, (if you need more than 1” of help from a band, slow negatives, same rep count. Jump up to chin over horizontal plane, slowly lower to bottom position at full extension.)
A2. Side plank hold – 30 sec/side
A3.  Mnt Climber – 30reps
+
5 Rounds
10 Alt. Front Foot Elvated Lunge Steps
20 Ab mat Sit ups
30 sec AD Sprint for Cals
 
Performance: 
A. Snatch Complex: 1Pwr Sn + 2 OHS + 1 Sn Balance – Build – 15 mins
B1. Muscle ups – 1 MU + 3 dips at the top
B2.  GHD Sit Ups – Play with it.  6-8 reps
X 3 sets, 60 sec.
+
5 Rounds
10 Alt Pistols
20 Abmat Sit Ups
30 Double Unders
 
Thursday: 
Pursuit 
A. Deadlift – TnG Practice: 5-7 reps; build – 15 mins
+
5 Rounds:
20 Box Jump SD
20 Wall Ball
1 TH Loop
 
Performance:
A. Thruster – From Rack, Heavy Double in 12 mins; Take big jumps, be aggressive
+
5 Rounds:
20 Box Jump SD
20 Wall Ball
1 TH Loop
 
Friday: 
Pursuit 
A1. DB Alt Snatch – 12 reps
A2. Push Ups – AMR in 20s
Rst 90s
X4 sets
B1. DB 1A PP – 10R/10L
B2. SB Squat Jump – 15 reps
X4 sets, rest 90s
+
Tabata: rest 1 min b/t tabata’s
Line Tags
Dball Slams
 
Performance:  
A1. Strict Press – 10-8-6-4; Build
A2. DB Walking Lunge Steps – 2 Gym Lengths
X 4 sets, rest 90
+
B1. Rope Climbs – 5,4,3,2,1
B2. Ring Push Ups – 12 reps
X 5 sets, rest 90s
+
Tabata: rest 1 min b/t tabata’s
Line Tags
Dball Slams
 
Saturday:  
Pursuit & Performance:
5 Rounds
1 TH Loop
15 KB Swings (red/green)
15 T2B
 
Sunday FUNday:  Happy Easter, to those that observe
Pursuit & Performance:
3 sets x 5:00 ON / 1:00 OFF:
8 Hang Power Snatch (42K/29K
20 Wall Ball
8 Dips (ring, matador, box) Choose your skill level
20 1L Explosive Step Ups