The Week Ahead:

Monday, March 18th

Strength:

Barbell Front Squat
3 x 5 @ 85% of 3RM

Metcon:

For time
100 Russian Swings #70/53
Start and continue on the minute
with: 10 Goblet Squats

Accessory:

Hamstring Bridges: 3 x 20

Tuesday, March 19th

Strength:

Strict Press - 3x8 (Work up to a heavy set)
Alternating Chest supported Row 3 x 8

Metcon:

Death by:
1,2,3...Handstand Push Ups
1,2,3...Burpees
Continue until work can't be completed in given minute. Drop the more challenging movement and continue with the other one

Wednesday, March 20th

Oly Skill Work:

Hang Clean/Snatch* - 5 x 3
*Power or Squat

Metcon:

5 RFT:
20 Walking lunges #45/25
10 Toes to bar
5 Squat Cleans #135/95

Thursday, March 21st

Metcon:

Every 5 minutes for 5 rounds
10 DB Manmakers #35/25
80 yard suitcase carry #50/35
200m Run

Accessory:

Accumulate 2 minutes on hollow rock

Friday, March 22nd

Strength:

Speed Deadlift
1 Rep every :30 seconds for 12 minutes
Use 70% of last week’s heavy pull

metcon:

Partner Workout:
4 Rounds each
5 Strict Pull ups
10 Bench/Floor Press #135/95
10/8 Cal Sprint on Bike
1 person works while the other rests