week of 3/25/24
Post Action Potentiation
5 Rounds
5 Front Squat Heavy
Right into
3 box to box jump
Ustable to stable stability
5 Rounds
RFE split squat chaos lunge 5-10/s
Heavy step up 5-10/s
Training
30”: 15”: 30” : 15” : 30” x Goal is to hit 40 Cal and 40 Reps of each activity in a 4 Round Cap
Calories
Burpees
Box Jumps
Training 35’
10”:50” x 8 Max Cal A Bike (track Calories)
2’ Rest
8’ to complete 4 Rounds
10 Plate push ups
15 Plate floor to overhead
20 plate wood chop
2’ Rest
10”:50” x 8 Max Cal A Bike + 2 box jump over during rest (Match Calories)
2’ Rest
8’ complete 4 Rounds
12 Teaser plate Press overhead
14 seated feet off ground russian plate twist
16 Alt. OVHD lunge step
2’ Rest
4 Rounds (half-distance match)
10”:20” +2 plate burpee
Weightlifting 10’
Working Every Minute On The Minute
Deadlift
Min1- 10 moderate
Min2- 10 moderate
Min3- Add Load
Min4- 8 Heavy
Min5- 8 Heavy
Min6- Add Load
Min 7- 6 Heavier
Min8- 6 Heavier
Min9- add load
Min10- as heavy as possible for 4
*if you can’t go heavier just keep going EMOM at load
Deload and prep for Cluster (Heavy for 10-15)
6 Rounds 21’
2’ to complete
8 Cluster
16 Box Jump
30” to complete
10 Calorie
1’ Rest
Thursday 3/28
Light Strength (there is are 2 hard fast and heavy 1’ components to this, if you need it go get it)
10’ per round aggressive pace
12’ per round slower pace
3-4 Rounds
Easy
20 bent fly back
20 dips
20 overhead fly
20 floor wipers
Hard
20/18 Cal in 1’
Easy
20 Empty Can
30” band tri pulls
20 bent forward raise
20 teasers w/ press
Hard
15 Thruster & 10 burpee in 1’ (heavy load)
15 min Weightlifting:
10 minutes to find a heavy set of 10 Back Squat or personal choice
Do this as follows:
Min 1-3 complete 2 sets of 10 at a light to moderate load
Min 4 load increase
Min 5-7 complete 2 sets of 10 at a moderate to heavy load
Min 8 load increase
Min 9-11 complete 2 sets of 10 heavy load
4 minutes to find a heavy load for 10 H. Sq. Clean
4 Rounds for Time:
5 Push Jerks
10 Hang Squat Cleans
15 Toes to bar
25 Wall Ball
1 lap DB Bear Crawl
*if you finish before the 20 min mark kindly do another round. This should take 24-26’
Saturday 3/30
Teams of 2 or work to accomplish the following: I go: U go
25 Min Goal
400 Double Under (this could be 200 Calories)
200 Wall Ball
100 KB Swing
50 Burpees
50 Box Jumps