March 30th: Evil Tabata

Tabata of the following movements:
DL @ 225#
KB swings @ 50#

One minute rest between movements


March 29th: 8’s

Load up the bar with 70% of your one rep back squat max, and perform 8 reps. Rack the bar, and rest for 45 seconds. Get under the weight and perform 7 reps, then rest again. Continue this cycle, performing sets of 6-5-4-3-2 and 1 rep.

March 28th

At the track.

Teams of 2
5 rounds
400 m run w/ 20# weight
10 burpee pull-ups

While one is running the other will complete the burpee pull-ups. Burpee pull-ups must be performed on pull-up bar 12″ above reach.

March 26th: Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

Review instructions prior to workout.

March 22

Metcon: AMRAP in 10 Min
2 Deadlifts @ 275#
10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lb plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

What’s Next?
Ab Circuit – 4 Rounds
10X Hollow Rocks
10X Incline Situps (25 lb dumbbell) 5 per arm

March 13

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

The push press starts on the floor.

March 9

Skill: OH squat form practice

3 Rounds
20 renegade rows (10 per arm) with 20 lb dbs. (get into pushup position with DBs in each hand, do a pushup, then do a row with the right db, then do another pushup and then do a row with the left db. That counts as two reps)
20 walking lunges (10 per leg)

Andrew has to do 31 burpees between each round for his birthday

Cool down: Mobility work of your choice

March 8

Max Effort Strict Shoulder Press (work up to a heavy 1RM for the day)

I’ll leave the sets and reps up to you but try something like 5-5-3-3-1-1 (5’s and 3’s are more for warmups)

Seated Dumbell press 2X15

Bent over barbell rows 2X15

3×30 Sec plank holds front and sides.

March 7

Skill work: Kipping pullups form practice (if you guys decide to go to the track)

6 X 400 m run

3 Minute rest between rounds.

Try to keep each run above 90% of max effort

March 6

Skill warmup: 100 DUs, no time limit

15 Minute AMRAP
10 Pushups
10 Box Jumps 18″ box

50 L-pullups

March 5

Starting a new cycle today. I’m gonna program right along the lines of the conjugate article i sent out. We are going to have Mondays being our max effort lower body day and Thursdays being our max effort upper body day. Wednesdays will primarily be running so we can recover a little for the upper body days. Tuesday and Friday will be high intensity lower weight metcons.

The programming goes in smaller three week cycles for the heavy lifts. For example we will do mainly shoulder press for the first three weeks of max upper body lifts, then the next three weeks will focus on bench. On the weeks that we have mainly shoulder press for heavy lifts I’ll try to program less shoulders and more pushup type stuff in the metcons.

Max Effort Back Squat 5-5-3-3-1-1 (does not have to be a 1 RM, work up to something that is heavy, but if you feel good try and set a new PR)

2 X Max weighted back extensions.
30 pistols

100 hollow rocks