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Week 12 | 2019

Week 12 | 2019

Monday 3/18/19

Front Squat Double Plus Back Squat Triple | 7 sets climbing, ended at 275#

Box Step-ups 4x5 each leg, 24" box, 40#'s Dumbbells each hand

10 Ring Dips Strict superset 12 Pistols alternating and 20 GHD Hip Back Extensions, 3 rounds.

Every 4:00 for 5 rounds: 9 burpee box jumps 24", 15 front squats DB's 50#'s, 21 calorie assault bike | 18:40

Tuesday 3/19/19

2 Rounds of: :30s Handstand Hold against wall, :60s 1 arm KB Overhead hold each arm 53#, :90s dBall Hold (bear hug) 150#

4 sets of 10 reps strict pull-ups plus 1 set of max weight one rep pull-up (70#)

Build to a heavy 3 dead + 3 hang power + 3 push jerks | 195#

7 min AMRAP: 3 deads, 3 hang power cleans, 3 push jerks, 6,6,6, 9,9,9....etc... with 115# | 153 reps

Shooting Under Duress:

Wednesday 3/20/19

EMOM for 30 Minutes:

Min 1 - :40s Bear Hug Hold 150# Sandbag

Min 2 - 1 muscle up + 10 ring dips

Min 3 - 1 arm push press, 6 reps each arm 70# DB

Min 4 - 12 GHD Sit-ups

Min 5 - 15 calories assault bike

Min 6 - 3 rope climbs 15'

Thursday 3/21/19

Shed Hunting... 15+ miles and lots of elevation at 10,000'

Friday 3/22/19

3 Rounds not for time: 30 cal assault bike, 500m Run, 30 cal row... then foam rolling and stretching

Saturday 3/23/19

Partner Workout:

33-27-21-15-9 of Deadlifts 225#, burpee box jumps 24", handstand push-ups, only one person working at a time. | 11:16

Sunday 3/24/19 - REST DAY

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