Monday 3/18
“STRENGTH”
In 15 Mins:
Build to 1RM Back Squat
+
In 8 minutes:
3 sets of 5 @ 70% of Max
“CONDITIONING”
AMRAP 12 minutes:
16 Kettlebell Swings
16 Front Rack Lunges (Single Arm)
50 Double Unders
Elite: 70/53lb KB
RX: 53/35lb KB
Silver: 35/25lb KB, Singles
Beginner: Russian Swings, BW/Assisted
Lunge and Line/Plate Hops
Tuesday 3/19
“STRENGTH”
In 15 minutes:
Build to 1rm Bench Press
+
Max Set Strict Pull-ups or Ring Rows
+
In 8 minutes:
3 sets of 5 @ 70% of Max Bench
“CONDITIONING”
3 Rounds For Time:
18/15 Calorie Row
12 Pull-ups
9 Double-Pushup Burpees
TC: 18 Mins
Elite: CTB Pull-ups , 9 HSPU
Silver: Banded/Assisted Pullups
Beginner: Jumping Pull-up/Ring Row,
12/9 Calories
Wednesday 3/20
“CONDITIONING”
AMRAP 26 minutes:
3-6-9..etc.
Wall Balls
Shuttles (25′ D/B=1)
DB Snatches
Change with partner each min.
RX: 20/14lb 10’/9′ Target, 50/35lb
Silver: 14/10lb, 40/25lb DB
Bronze: 10/6lb, 25/15lb DB
Mobility: EMOM 9
1: Seated Reach
2: Hip 90/90
3: 30s/side Banded Shoulder
Thursday 3/21
“STRENGTH”
EMOM x 10
2 Power Cleans
“CONDITIONING”
For time:
3,000m/2,500m Bike
40 Box Step-ups
30 Burpees
2,000m/1,500m Bike
30 Box Step-ups
20 Burpees
1,000m/750m Bike
20 Box Step-ups
10 Burpees
Time Cap: 30 Mins
Elite: 30”/24”
Rx: 24”/20”
Silver: 20”/16”
Beginner: -500m, -5 reps/round
Friday 3/22
“STRENGTH”
E90s x 8 Sets:
Odd Sets: 12 Strict Press
Even Sets: 5 Pull-up Negatives
“CONDITIONING”
AMRAP 6
2 Rounds of:
7 Toes-to-bar
10 Alt DB Snatches
– with time remaining: Max Calorie Row
Rest 2 Mins
AMRAP 6
2 Rounds of:
7 Pull-ups
10 Alt SA Devils Press
– with time remaining: Max Calorie Row
Elite: 3 Rds Before Row (50/35lb)
RX: 50/35lb
Silver: 40/25lb, Knees-to-Elbows
Beg: Candlesticks, Ring Rows
Saturday 3/23
“CONDITIONING”
Partner WOD:
Partner Nancy:
10 Rounds for time:
400m Run
15 OHS (95/65lb)
-Alternate Rounds
Silver: 75/55lb, 300m Run
Beginner: Front Squat, 200m Run
