Tuesday March 31st 2015

Tuesday – “WM”

WU – Barbell Moves 10 minutes 2 mins each
Shoulder press
Jerk
Good morning
Back squat
Overhead squat

WOD – 21, 15, 9 Sprints and back squats
Back squats – M/135 F/95 (scale if needed)
Sprints – down and back on the room (equal the number so 21 would be down and back 11 times ect..)

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Monday March 30th 2015

MONDAY – “G”

WU – run drills 10 minutes 2 minutes each
Skipping high knees
Butt kickers
Jogging
Frankensteins
Side shuffle

WOD – Skills Practice 40 minutes
Toes 2 Bar x 5
Pull Ups x 5
Sit up x 10
Pistols x 10 (5 per leg)

Friday March 27th 2015

Friday – “W”

WU – Barbell Skills 10-12 minutes of the following :
Power snatch x 5
Power Clean x 5
Back squat x 5
Front squat x 5

WOD – 10,9,8,7,6,5,4,3,3,3
Front Squat
Kettlebell swings

This is meant to take around 40 minutes to complete. Same as last time, increase weight every single set on the push press and front squats, then use the same Kbell for all the swings.

Tuesday March 24th 2015

Tuesday – “GW”

WU – Barbell Skills 20 minutes
Snatch – Bar x 5
Cleans – Bar x 5
Back squat – Bar x 5
Front squat – Bar x 5
Push press – Bar x 5
(raise weight if you want to after 5 minutes with the bar)

WOD – 21,15,9 – M-95 F-65 (This means do not go higher then this number give; you can go lower obviously if need be)
Box Jumps
Hang Clean
Push Press