March 27 - 31, 2017 | "Weekly Programming"

Monday, March 27, 2017
Strength:
Front Squat
5x70%
5x80%
5x90%
5x80%
10x70%
WOD:
50-40-30-20-10
~Wall Balls 20/14
~Ring Dips
~Double Unders

Tuesday, March 28, 2017
Chipper WOD:
~10 Strict Pullups
~20 Strict Handstand Pushups
~30 Overhead Squats 55/35
~40 Jumping Lunges
~500 meter row
~60 Kettlebell Swings 53/35
~70 Deadlifts 95/65
~80 Air Squats
~90 Situps
~100 Pushups
~90 Flutterkicks
~80 Mountain Climbers
~70 Push Press 95/65
~60 Kettlebell Snatches 53/35
~500 meter row
~40 Toes to Bar
~30 Box Jumps 24/20
~20 V ups
~10 Turkish Getups 45/35

Wednesday, March 29, 2017
Skill:
Clean and Jerk - work up to a heavy 3 rep
WOD:
"Heavy Grace"
~30 Clean and Jerk 185/135
Cash Out:
NFT - 5x1 minute plank with 30 sec rest between

Thursday, March 30, 2017
Skill: (20 min)
Bar Muscle Up
WOD:
~5 Bar MU
~200 meter Farmers Carry 2 x 70/53
~4 Bar MU
~200 meter Farmers Carry
~3 Bar MU
~200 meter Farmers Carry
~2 Bar MU
~200 meter Farmers Carry
~1 Bar MU
~200 meter Farmers Carry

Friday, March 31, 2017
Skill:
Deadlift
5x70%
5x80%
5x90%
5x80%
10x70%
WOD:
~1 Mile Run
~11 Box Jumps 30/24''
~11 Thrusters 135/95
~11 Chest to Bar Pullups
~11 Power Cleans 185/135
~11 Burpees
~11 KB Swings 70/53
~11 Toes to Bar
~11 Deadlifts 225/155
~11 Push Jerk 135/95
~1 Mile Run

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