Programming Overview: Mar. 26 – Apr. 1

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Monday 3/26 

A) Every 60 sec x 10 sets:

– 2 TnG push press

*build heavier than last week’s 3s

 

B) Every 3 minutes x 4-6 sets:

– 300m run

– 20 RKB swings (70/44)

– 15/10 push-ups

 

C) 3 sets:

– 8 weighted or 4 negative pull-ups

R2-3M

 

Tuesday 3/27

A) E3MOM x 7-8 sets:

– deadlift 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

 

B) AMRAP in 12 min:

– 40 double unders

– 20 wallballs

– 10 toes to bar

 

Wednesday 3/28

A) Every 8 minutes x 4-5 sets:

– 500/400m row

– 5 DB man makers (35/20)

– 400m run

 

*Man maker: row, push-up, row, clean to thruster

*Rx+ use 50/30s

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

 

Thursday 3/29

A) Every 90 sec x 10 sets

Sets 1-3: 1 x snatch @ 50-60%

Sets 4-6: 1 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 6 hang power snatches (95/65, 75/45)  + 6 burpees over the barbell

3: 8 box jump overs

 

RX+ use 15/12, 115/75, and 10 box jump overs.

 

Friday 3/30

A) 3 sets for quality:

– 10 bent over BB rows

– 5/side TGUP sit-ups

– 16 alternating death march + 16 alternating lunges

Rest as needed.

 

B) 3 sets for quality:

– 6 stone to shoulder (3/ side)

– 10 slide hamstring curls

– 1 length of floor hand over hand sled pull

– 6 L-sit to extensions

 

C) 3 sets:

– 10 DB curls

– 10 DB tricep extensions

– 10 delt flys

 

Saturday 3/31

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 4/1 – Gym Closed

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