Monday 3/11
“STRENGTH”
Every 90s x 8 Sets (12 Mins)
1 Clean Pull
1 Hang Power Clean
2 Front Squat
“CONDITIONING”
5 Rounds for Time:
8 Power Cleans
10 Lateral Burpee-Over-Bar
12 Pull-ups
Time cap: 15 mins
Elite: 185/125lbs, 15 CTB Pull-ups
RX: 135/95lbs
Silver: 95/65lbs, Ring Rows
Bronze: 75/55lbs, Ring Rows
Tuesday 3/12
“STRENGTH”
EMOM 10
Min 1: 5 Strict Press
Min 2: 8/8 Single Arm KB Row
“CONDITIONING”
10-9-8-7-6…to 1 Reps Each of:
Box Jump-Overs
Push Press
*15/12 Calorie Bike b/t rounds
Time Cap: 30 Mins
Elite: 30”/24”, 155/105lbs 20/15 cals
RX:24”/20”, 115/85lbs
Silver: 20”/16”, 95/65lbs, 12/9 cals
Bronze: Step-ups, 45/35lbs, 12/9 cals
Wednesday 3/13
“CONDITIONING”
AMRAP 10
4 Power Snatch
8/6 Calorie Row
-Rest 2 Mins
AMRAP 10
2 60′ Shuttle Runs (d+b=1)
12 Partner Pass Wall-Balls
-Rest 2 Mins
For time:
100 Burpees to plate (partner)
Or
50 Burpees to plate (INDY)
8 min cap
Partner Option: Trade Rounds
Indy Option: Rest 1:1
RX: 95/65lbs, 20/14lb
Silver: 75/55lb, 16/12lb
Bronze: 45/35lb, 14/10lb
Thursday 3/14
Conditioning/Active Recovery
EMOM 20
Min 1: Bike 12/9 Calories
Min 2: 50 Single Unders
Min 3: Row 12/9 Calories
Min 4: 30s Plank
Accessories: 3 Sets
15 Med Ball HS Curls
20 Bicep Curls
20 Banded Tricep Pushdowns
Friday 3/15
Open Workout 24.3
Final Week of the Open!
Saturday 3/16
TBD Based on Friday’s Workout
