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Week of March 29th

Well everyone, the Open is over and no more mystery workouts to worry about! However, we are planning something fun at the beginning of this summer, so be looking out for that!


Monday

Version 1 (V1)

Every 2:30 for 7 Sets (17:30):

-Split Jerk

Set 1: 5 Split Jerk

Set 2 and 3: 3 Split Jerk

Set 4 and 5: 2 Split Jerk

Set 6 and 7: 1 Split Jerk


Version 2 (V2)

Every 2:30 for 7 Sets (17:30):

-5 Z-Press from the rack

-10 Kneeling Front Delt Raises, plate or DB (single or multiple)


Tuesday

V1

10 Rounds of:

-5 Power Cleans

-7 Pullups

-25 Double Unders

*Take 1:00 rest when clock hits 3:00, 7:00, 11:00, 15:00, etc (every 4:00)


V2

10 Rounds of:

-10 Double DB/KB Deadlifts

-10 Barbell Bicep Curls

-50 Single Unders

*Take 1:00 rest when clock hits 3:00, 7:00, 11:00, 15:00, etc (every 4:00)


Wednesday

V1

For Time:

-800m Run

Then,

21-15-9

-Back Squat

42-30-18

-Situps

Then,

-800m Run


V2

For Time:

-800m Run

Then,

21-15-9

-Double KB Front Rack Squats

42-30-18

-V-Ups

Then,

-800m Run


Thursday

V1 & V2

Every 4:00 for 3 Sets (12:00):

-10 Bench Press/DB Bench Press

-20/15 Calorie Row

1:00 Rest

Every 4:00 for 3 Sets (12:00):

-25 Pushups

-15 Box Jumps


Friday

V1 & V2

3 Rounds of:

-200m KB/DB Farmers Carrry

-25 KB Swings

-30 No Pushup Burpees


Saturday

For Time with a partner:

20 Rounds (10 each):

-5 Strict Pullups

-5 Front Squats

-15/12 Calorie Bike


If you aren't having fun, then you are on the wrong program!

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