Workouts for Week of March 25

“Invest your energy in the things you can control.” Steve Backley

Monday
SKILL - 10 minutes
Pistol Squat progressions or work up to 3X12

STRENGTH
BKSQ 7X2 to a 2RM on a 2:30 INT

CONDITIONING:
AMRAP 4x 2:1
10 PSN @50% 1RM
10 OTB Burpees
Try to keep moving the entire two minutes and only rest during the 1 min rest. Each AMRAP, continue where you left off.


Tuesday
SKILL - 10 min
(B)MU progressions or skill work up to 3X8

STRENGTH
Bench Press 7X2 to a 2RM on a 2:00 INT

CONDITIONING
EMOTM for 12 min: 3 PCN – Heavier than Jan 16th

ACCESSORY: 3X
MR Ring Rows
10 DB Flyes
10 DB Overhead Triceps Extensions


Wednesday
SKILL - 10 min
Rope Climb progression
Turkish get up technique

CONDITIONING - not for time
5X on a 5:00 INT
10 FRSQ @55-75% 1RM (ideally 55, 60, 65, 70, 75%)
4 Alt Turkish Get Ups - or - 8 KB Windmills e/s – work up to heavy, but not unsafe

MIDLINE - 3X
15 TTB
15 GHD (AbMat) Extensions

Thursday
STRENGTH
Shoulder Press 7X2 to a 2RM on a 1:30 INT

CONDITIONING
3X 1000m Row – Rest 2:1 – one burpee per second penalty for efforts not within 10
seconds of each other. Intervals should be at least 90% of an all out effort – go hard!


Friday
SKILL - 15 min
Handstand Skill Work: Walk, Deficit, Ring, HSPU, etc

CONDITIONING
“Annie” – 10 min Cap
50, 40, 30, 20, 10
Double Unders
Ab Mat Sit Up

Rest 5 min, then:

Run 1 mile for time


Saturday
3 RFT:
30 HGPCN @30% 1RM
30 Pull Ups
800m Run
40 min cap

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