Week of 3/15-3/21/15

LIFESTYLE

Week 12

Day 1

4 sets:

A1. Bulgarian Split Squats x 8/leg; rest 1 min

A2. Scap Pull-ups x 12; rest 1 min

3 sets:

B1. Russian Step Ups x 8/leg; rest 1 min

B2. Barbell Bent Over Row x 8; rest 1 min

+

AMRAP 8 min

8 burpees

8 box jumps

8 abmat situps

OR

Squat Clean TECH WORK

Day 2 

AMRAP 10 min

15 cals AD

30 Mountain Climbers

15 KBS OR 10 Hang Cleans

rest 5 min

AMRAP 10 min

Row 250

10 Single Arm DB Snatch

Plank hold 40 sec

rest 5 min

AMRAP 10 min

8 Man Makers 

15 step ups

Farmer’s Walk x 5 laps

Day 3

4 sets:

A1. RDL x 10-12; rest 1 min

A2. Push-ups x 12; rest 1 min

+

3 sets For total repetitions

60 sec AMRAP – Ball slams

Rest 60 seconds

60 sec AMRAP – Burpee box jumps – 20/18″

Rest 60 seconds

60 sec AMRAP – AD cals

Rest 60 seconds

Day 4 -

10 min AMRAP @80-85%

10 Row calories
1 Wall walk
10 Row calories
2 Wall walks
10 Row calories

3 Wall walks

….etc

Rest 10 min

For Time:

AD 15 cals

5 ring rows (or banded pull-ups)

AD 15 cals

10 ring rows (or banded pull-ups)

AD 15 cals

15 ring rows (or banded pull-ups)

AD 15 cals

10 ring rows (or banded pull-ups)

AD 15 cals

5 ring rows (or banded pull-ups)

rest  5 min

Then, Clean and Push Jerk Tech Work

OR

3 sets of Monster Walks + 3 sets of abwheel roll outs x 10

Day 5 - Open WOD 15.4, give it a try! A Coach will scale accordingly.

Day 6

Partner WOD 

4 sets

One Person Works While One Rests for Max Reps 

Person 1 - 1 min Row (Cals)

Person 2 - 1 min Row (Cals)

Person 1 - 1 min Lite KBS or Lite Hang Snatch

Person 2 - 1 min Lite KBS or Lite Hang Snatch

Person 1 - 1 min Burpees

Person 2 - 1 min Burpees

Person 1 - 1 min Single Unders or Double Unders

Person 2 - 1 min Single Unders or Double Unders

Score is total reps (double unders count for double points)

PERFORMANCE

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