Monday 3/13
“Strength”
EMOM x 10
Min 1: 7/7 Single Arm Strict Press
Min 2: 7/7 Single Arm Bent Over Row
“Conditioning”
3 Rounds For Time:
25 Calorie Row
20 Box Jump Overs (24/20″)
15 Push-Jerks (135/95)
Silver: (20/16″), 115/75
Bronze: Step-Overs, 75/55
“Tabata Work”
4 sets
:20 on/:30 off
Negative Pull-Ups (3second)
Tuesday 3/14
“Strength”
3 Eccentric Front Squat
E2MOM x 5
4 Reps @75% 1 RM
“Conditioning”
5min AMRAP
7 Power Snatch (95/65)
7 Pull-Ups
Rest 2:00
5min AMRAP
7 Power Snatch (115/85)
5 Chest To Bar Pull-Ups
Rest 2:00
5min AMRAP
7 Power Snatch (135/95)
3 Bar Muscle Ups
Silver: W = 55/65/75, M=75/85/95
Bronze: (55/45), no weight increases
Wednesday 3/15
“Conditioning”
25min AMRAP: Partner, Trade As Needed
3K Bike
50 Bench Press (135/95)
3K Bike
200 Double Unders
3K Bike
50 Deadlift (225/155)
3K Bike
50 Burpees
Silver: 95/65 Bench, 185/105DL
Bronze: 75/55 Bench, 135/85 DL
Rest 3-5mins
9min EMOM
Min 1: :45 Plank
Min 2: :45 Hollow Body Rock
Min 3: :20 Ring Support Hold
Thursday 3/16
“Strength”
Front Rack Box Step-Up
E2MOM x 8 Mins
12 Alternating Reps (6/6)
* Box is knee height
*5-10lb increase from week 1
“Conditioning”
For 20 minutes, alternate between :40 on/:20 off for max reps
3 Wall Walks
10 Toes to Bar
15 Wall Balls (20/14)
Silver: TTB Progression, 14/12WB
Bronze: HKR, 10/8WB
Friday 3/17
“Strength”
Halting Clean Deadlift
*Pause at knee for 3 seconds
5×3 at 70% 1 RM Clean
“Conditioning”
14 Minute EMOM
Min 1: 5 Cleans (60-70% 1 RM)
Min 2: 15/12 Calorie Row
Saturday 3/17
“Conditioning”
Loredo
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Lunges
Run 400m
Can do workout solo or partner
For partner, split reps evenly and run together
