Friday/Saturday – 180309-10 – All Levels

Friday 3/9
Skill
Overhead Squat

Conditioning
2 rounds for time:
40 Double Unders
20 Overhead Squat (115/85, 75/55)
40 Double Unders
20 Chest to Bar Pull ups
40 Double Unders
20 Hang Power Cleans (115/85, 75/55)
40 Double Unders
20 Pull ups

Time Cap: 12 minutes

Saturday 3/10
Warm up
Russian Gymnastics

Conditioning/Skill Work
Tabata “This or That” version 3.5
20 seconds work/10 seconds rest at each station, rotate between stations, for max reps:
1. Rowing for Cals
2. Toes to Bar (Scaled: V-ups)
3. Strict Handstand Push ups (Scaled: Handstand Hold)
4. Ground to Overhead with Plate (45/25)
5. Jump Switch Lunges (RX+ Alternating Pistols)
6. Russian Kettlebell Swings (AHAP)

Here’s what’s on tap for tomorrow’s classes:

Beginner – Sunday 3/11 and Monday 3/12
Strength
Power Clean 5×3, increasing

Compare to last Tuesday (3/4 and 3/5/18).

Conditioning
For 20 minutes, every 4 minutes (5 rounds total), complete:
8 Hang Power Cleans (115/85)
8 Front Squats (115/85)
16 Wall Balls (20/14)

Experienced – Sunday 3/11 and Monday 3/12
Strength
A1. Deadlift 3×5-7, rest 30 seconds
A2. Forearm Plank x 60 seconds, rest 30 seconds
A3. Kettlebell or Dumbbell Strict Press 3×6-8/arm, rest 2 minutes

Compare to 3/4-3/5/18.

Conditioning
“Time-priority Diane’s Cousin”
On a running clock, for total reps:
60 second AMRAP: Deadlifts (225/155)
60 second AMRAP: Strict Pull ups
45 second AMRAP: Deadlifts (225/155)
45 second AMRAP: Strict Pull ups
30 second AMRAP: Deadlifts (225/155)
30 second AMRAP: Strict Pull ups