Week of March 12, 2018

Monday

Strength:

Back Squat
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%

MetCon:

“Plan B”

AMRAP 12:
15/12 Calorie Schwinn Bike
30 Air Squats
15/12 Calorie Schwinn Bike
15 Dumbbell Push Press (40’s/30’s)

Tuesday

“Under Pressure”

For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

Wednesday

Strength:

Deadlift
8 Reps @ 65%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 85%

Metcon:

“Four by Four”

EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

Thursday

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

OR for members not in the Open -

“Swing and Miss”

For Time:
21-18-15-12-9-6-3
Calorie Row
Kettlebell Swings (53/35)

Friday

18.4