9.3.16 (Wednesday)

A. Strength

1. Every 90 sec Clean from Blocks 2 reps x 4 rnds (70%)

2. Every 90 sec Strict HSPU 3 Reps @ 70% difficulty X 4 Rnds

B. Conditioning

Alternate Emom work x 8

1. 10 Reps normal grip Dead Lift medium weight
2. 50 du

Rest 3 min

Alternate Emom x 8

1. 15-18 Box Jumps odd
2. Sled work x 50mt even

8.3.16 (Tuesday)

A. Barbell Cycling (warm up and choose a weight)

Emom x 8

3-5 Power Snatch touch and go

B. Gymnastics

Every 30 sec one legless rope Climb (3.5-4mt) x 5 min
*you can jump on your first step


C. Conditioning

For time

2rnds of

30 Toes to bar

Rest 30 sec

30 Burpees over Bar

Rest 30 sec

30 Shoulder to overhead (50%)

Rest 3 min and repeat

7.3.16 (Monday)

A. Skill

Choose a skill and work it for 10-15 min

B. Strength

Alternate Emom x 8

1. 2 Squat Clean + 3 Front Squats (start from 60% not above 80% of your feel) odd
2. 3 Hollow Stict Pull ups even

C. Conditioning

Row for 21 min for Distance

*Every 3 min 1 Heavy Squat Clean 70-80% (depending on how you feel)

5.3.16 (Saturday)

A. Skill wod

4 Quality rnds of

10-20mt Handstand Walk
30mt Heavy Farmer walk

B. Strength

1. Using a medium to heavy weight 2 rm Split jerk focus on speed and do 4 sets

2. Strict Press find your 3 rm max (after each set do some pull apart bands, rest as needed)

C. Interval Conditioning

On every 4 minutes 100-750mt Row x 4-5 rnds

D. Core

4 rnds of

1.weighted hyperextensions x 8-10 reps
2. weighted 20 sec hold Hollow holds

4.3.16 (Friday)

A. Olympic Weight Lifting (Warm using OHS /Snatch Balance/Sot Presses)

Snatch From Blocks bellow knee (Focus on speed and transition under the bar)

Work up to 80% and do 3 sets x 2 reps + 1 back off set x 3 reps

B. Conditioning

Open 16.2

C. Cool Down

2000mt Easy Row

2.3.16 (Wednesday)

A. Strength (warm up using Clean Sot Presses)

1. Clean from Ground and Push Jerk 1set @ 65% x 5 reps, 2nd set @ 75% x 5 reps, 3 rd set @ 80% x 5 reps, 4 th set @ 85% x 5 reps (if you can not do 5 reps reduce weight)

2. On every minute x  6 rnds False Grip Rowing on Rings x 3-5 reps (controlled pulled to chest) and keep your body parallel to the floor

B. Conditioning

For Time

21/15/9

Dead Lift (100kg-80kg/ 70-60kg)
HSPU


C. Interval Conditioning Muscular Endurance


Amrap 1 min : Pull ups
Rest 15 sec
Amrap 2 min :Box Jumps
Rest 15 sec
Amrap 2 min : Burpees over Bar

Rest 2 min

Amrap 1 min : Pull ups
Rest 30 sec
Amrap  2 min : Box Jumps
Rest 30 sec
Amrap  2min : Burpees over Bar

D. Core

3rnds

For time 60mt Push sled (30kg/20kg)
30 Hollow Rocks 

1.3.16 (Tuesday)

A. Skill work

Choose a skill and practise it

Every 90 sec x 8-10 rnds

B.Interval Conditioning

Run Puramids

100mt Run at 80%-85%
50mt walk
200mt
50mt walk
300mt
50mt walk
400mt
50mt walk
300mt
50mt walk
200mt
50mt walk
100mt
Finish

C. Metcon

For time

3rnds

10 Thrusters (60/50kg-45/30kg)
30 Push ups Hands Release
50 DU

D. Core work of your choise