Monday 3/21
“Conditioning”
4 Sets:
AMRAP 8 minutes:
750m/500m Row
21 Push Press (95/65)
15 C2B Pull-ups
9 Burpee Box Jump Overs
– with time remaining, Max Cal Row
(38:00)
Silver: Pull-Ups
Bronze: Ring Rows/ Strict Asst. Pull-Ups
Tuesday 3/22
“Conditioning”
3 Rounds For Time:
25 Wall Balls (20/14)
75 Double Unders
Max Distance HS Walk (1 attempt)
Silver: (14/12), 2 Wall Walks
Bronze: (10/8), 75 Single Unders, 50 Plank Shoulder Taps
“Strength”
Back Squat
3×15
*Use the heaviest you can for each set
*Idea for weight- start ~ 55-60%
Wednesday 3/23
“Strength Conditioning”
Teams of 2
For Time:
60 Hang Power Cleans (155/105)
*Trade every 5 reps
Silver: 135/85
Bronze: 75/55
“Conditioning”
For Time:
Partner WOD
Teams of 2
8 Rounds (4 Each)
15/10 Calorie Bike
1 Suicide Run
* While 1 partner completes the round, the other is holding a plank
Then move right into:
12 120ft. KB Farmer Carries (70/53)
*Trade Carries
*Rig Length = 60ft
Thursday 3/24
“Conditioning”
3 Sets
AMRAP 5 Minutes
5 Dual DB Thruster (50/35)
10 TTB
15 Double-Unders
1:00 Rest
AMRAP 5 Minutes
12 Alt. Box Step-Ups (24/20)
9 Push-Ups
6 Ring Rows
Rest 1:00
(35:00)
*Alternate AMRAPS to finish 3 sets of each by the end
Friday 3/25
“Conditioning”
3RFT
500m Row
15Burpees to Target
30Alt. DB Snatches (50/35)
Silver: (40/25)
Bronze: 400m, 10 B2T, (20/15)
“Strength”
Deadlift
3×15 (Unbroken)
*Use the heaviest you can for each set
*Idea for weight- start ~ 55-60%
Superset W/
3×8/8 SA Bent Over Row
*Heavy
Saturday 3/26
“Conditioning”
3 Sets
In 6:00
400m Run
Then in Remaining Time, AMRAP
10 Front Squat (75/55)
15 Shoulder To Overhead (75/55)
20 AbMat Sit-Ups
Rest 2:00
