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
