Week of 3/21 - 3/25 - Mad Cow Programming - Week 1

Monday 3/21 - 

A. Back Squat - 5 x 5 @ 95-155-170-190-210-225-245

B. OH Press - 4 x 5 @ 45-65-90-100-110-120-130

C. Barbell Row - 5 x 5 @ 45-95-110-125-145-165-180

+

12 min EMOM of

5 HPC + 5 Ab Wheel

135x4, 145x4, 155x4

(60 reps + 8700# moved in 12 min)

Wednesday 3/23

A. Back Squat - 4 x 5 @ 95-135-170-190-210-210

B. Bench Press - 4 x 5 @ PUs-45-95-110-125-140-155-135-155-170

C. Deadlift - 4 x 5 @ 135-225-255-295-325-365

D. Weighted Pull-ups - 4 x 5 @ 15-25-35-45

+

12 min EMOM of 

3 MU*/8 Butterfly Kipping PUs + 10 AB Wheel*

*Notes: 

Min 1-4 - 3 Bar MU (12)

Min 5-12 - 8 BF PU (64)

Min 1-10 - 10 Ab Wheel (100reps)

Friday 3/25

A. Back Squat - 5-5-5-5-3-8 @ 95-155-170-190-210-225-250(3)-210(8)

B. OH Press - 5-5-5-5-3-8 @ 90-100-110-120-135(3)-110(8)

Barbell Row - 5-5-5-5-3-8 @ 45-110-125-145-165-185-145

+

75 tire flips in 11:30

Week of 3/7 - 3/11

Monday 3/7

EMOM for 10 min

Odd - 5 DL TnG (315)

Even - 10 PUs

10 --> 1 w/ 55# KB of:

KBS 

SL DL

Maxercist Row 

Walk-out to PU

Thursday 3/10

A1. KB Press x 5/side - 25-35-45-55-55-55-55-55

A2. Goblet Box Step ups x 10/leg - 20-20-20-20-20-20-20

A3. Pendelay Rows x 5 - 95-145-155-155-155-155-155-155-155

60 Ball Slams - 20# (slow and steady)

50 Burpees (60 on accident)

40 T2B (10-10-8+2-5+1's)

30 KB Snatch - 70# (10-10-10)

90' FR walking lunge (45'R/45'L) - 70#* (14 steps each direction)

*rested bell on shoulder. Not a true FR hold.

Time: 16:10 (approximately)

Friday 3/11 

Open 16.3

7 min AMRAP of

10 PS - 75#

3 Bar MUs

Rounds: 5+2PS, finished round + 1 more after time (7 total)