Monday 3/20

“Strength”

EMOM x 10
Min 1: 8/8 Single Arm Strict Press
Min 2: 8/8 Single Arm Bent Over Row

“Conditioning”

AMRAP 7 minutes
3 Deadlifts (185/135)
10 Burpees Over Barbell

REST 5:00

AMRAP 3 minutes
20 Double Unders
5 Push Jerks (135/95)

Silver: (135/95DL), (95/65PJ)
Bronze: (105/85DL), (75/55PJ)
*30 Single Unders

 

Tuesday 3/21

“Strength”

3 Eccentric Front Squat
E2MOM x 5
4 Reps @75% 1 RM

“Conditioning”

4 Sets:
AMRAP 3 minutes
3 Power Snatches (135/95)
6 C2B Pull-ups
9 Wall Balls (20/14)
Rest 1:00 b/t sets

Silver: 95/65PS, Pull-Ups, 14/12WB
Bronze: 45/35PS, Ring Rows, 10/8WB

 

Wednesday 3/22

“Conditioning”

Partner – Teams of 2
Mins 0-5
Trade Rounds
1 Shuttle Run (d+b=1, 120ft total)
1 Farmer Carry (d+b=1, 120ft total) 70s/53s KB

Min 5-6
Rest

Mins 6-14
AMRAP
3 Synchro Box Jump Over (24/20)
3 Synchro Push-Ups
*Continue Adding 3 reps to each movement each round
*Chest on ground together for PU
*On top of box at the same time

Mins 14-19
Rest

Mins 19-31
Trade Rounds
12/10 Cal Bike
10 Gymnastics Crunches
10 Alt. Lunges (5/5)

 

Thursday 3/23

“Strength”

Halting Clean Deadlift
*Pause at knee for 3 seconds
4×3 at 75% 1 RM Clean

“Conditioning”

EMOM 10 minutes
O: 10 TnG Power Cleans + ME Calorie Row
E: REST

PC = 35-45% 1RM Power Clean

*Leave straps loose for the row

 

Friday 3/24

“Strength”

Front Rack Box Step-Up
E2MOM x 8 Mins
14 Alternating Reps (7/7)
* Box is knee height
*same weight as previous week, just increasing reps

“Conditioning”

20min AMRAP
7 TTB
50 Double Unders
5 HSPU
15/12 Cal Bike
3 Muscle Ups

Scaled
20min AMRAP
7 Hanging Knee Raises or TTB Progression
100 Single Unders
5 Box HSPU or Hand Release Push-Ups
15/12 Cal Bike
3 Strict Pull-Ups or Hips To Bar Kip

 

Saturday 3/25

“Conditioning”

10 Rounds For Time:
200m Run
8 Alt. DB Snatches (50/35)
12 Air Squats
8 Weighted Sit-Ups (20/14lb WB)

Silver: 35/25DB, 14/10WB
Bronze: 25/15 DB, 10/8WB

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Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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