PREP:
3x
Banded Leg WU
PVC Over head warmup
STRENGTH:
BS 5×5 @80%
CONDITIONING:
5rds
30 CAL
10 OHS 95/65
SCHEDULE:
BAR: 3/11/21
PREP:
3x
20 Death march
20 Glute Bridges
20 V-ups
STRENGTH:
Deadlifts
CONDITIONING:
12 minute ladder
2/2, 4/4, 6/6, 8/8….
DB split snatches 50/35
T2B
SCHEDULE:
BAR: 3/8/21
PREP:
3x
Banded Leg WU
Partner Hammy Stretch
STRENGTH:
BS 3×10 @70%
CONDITIONING:
7 min AMRAP
3 DL 275
6 Burpees
SCHEDULE:
BAR: 3/9/21
PREP:
3x
15 Banded GM
15 Banded Lat push downs
15 Hollow Rocks
SKILL:
Pull-ups
CONDITIONING:
3 rds with partner
33 Push-ups
33 Step-ups
33 Cals
33 BB Snatches
33 BB Lunges in place
33 Pull-ups
33 BB Thrusters
33 BB Curls
33 Sit-ups
33 Min Cap
SCHEDULE:
BAR: 3/10/21
PREP:
3x
20 Banded HamString curls each side
20 Double Calf Raises
10 Pillar to Press up
SKILL:
Strict HSPU
10 min EMOM 3-6
CONDITIONING:
Metcon
13 min
1 Mile run
6 min
800 M run
2 min
300 M run
with weight vest
SCHEDULE:
BAR: 3/5/21
PREP:
3x
:60 Bird Dogs
:60 Side Pillar
STRENGTH:
Push-Press 5RM
CONDITIONING:
5 min AMRAP
1 squat clean 165/100
1 jerk
NO FUNCTIONAL FRIDAY:
100 EACH
Cross Body Hammer curls
Rolling Tricep Ext
Standing Tea Pots
SCHEDULE:
BAR: 3/4/21
PREP:
3x
5 Partner Hansting Curls
100 Singles
SPRINTS:
3x
20 Death March Steps
100 Yard Sled Push
CONDITIONING:
For Time:
10 rounds
15 wall-balls
9 Burpees
3 Bar MU
20 min CAP
SCHEDULE:
BAR: 3/3/21
PREP:
3x
Clean WU
5 Strict Pull-ups
STRENGTH:
2 Power Clean EMOM
Add weight every minute for 10 minutes
CONDITIONING:
EMOM go as long as possible
1 Single arm DB Power Cleans 75/50
2 C2B
4 Knees to elbows
SCHEDULE:
BAR: 3/2/21
PREP:
3x
Primal Med ball warmup
:30 sec Dead Bugs
SKILL:
Pistol Practice
CONDITIONING:
“MARY”
SCHEDULE:
BAR: 3/1/21
PREP:
3x
Banded Leg WU
20 BB Calf Raises
10 BB Good mornings
STRENGTH:
BS 8×3 @80%
CONDITIONING:
8 min AMRAP
10 Thrusters 95/65
20 Push-ups
10 Hang Snatches 95/65
SCHEDULE: