Monday 3/25
“STRENGTH”
E2MOM x 5 sets (10 Mins)
8 Bench Press @ 65%
“CONDITIONING”
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Burpee Box Jump Overs
HSPU
25′ HSW or Bear Crawl After Each Round
Time Cap: 25 Mins
Elite: 30”/24”, SHSPU
RX: 24”/20”, Kipping
Silver: Low Box or Step-over, Strict Press
Bear Crawl
Beginner: Burp to Plate, DB Press, Bear
Crawl
Tuesday 3/26
“STRENGTH”
E2MOM x 5 sets (10 Mins)
3 Pause Back Squats
72% of 1RM
“CONDITIONING”
4 x AMRAP 4
250/200m Row
12 Deadlifts
8 Hang Power Cleans
-Max Reps Double Unders
Rest 3 Mins b/t
Elite: Hang Squat Clean 155/105, 20/14lb
WB
Rx: 95/65lbs, 20/14lb to 10’/9′ Target
Silver: 75/55lb, 14/10lb WB, Singles
Beginner: 45/35lb, Light WB, SIngles
Wednesday 3/27
“CONDITIONING”
For time:
20 Burpee Shuttle Runs (60′)
40 Med Ball Sit-ups (Partner)
60 Box Jump Overs
40 Med Ball Sit-ups (Partner)
20 Burpee Shuttle Runs
Every 3 Mins, BOTH Partners
Must do a 10/8 Cal Bike Sprint
Before Continuing
*Start on the 0:00
Trade Reps as-needed
Rx: 20/14lb WB, 24”/20”
Scaled: 8/6 Cal Bike, Step-over
Beginner: Step-overs,
Thursday 3/28
“STRENGTH”
EMOM 8
Min 1: 4 Pull-up Negatives
Min 2: 10 Hollow Body Rocks
“CONDITIONING”
For Time:
3 Rounds of:
8 Clean and Jerks (75/55lbs)
8 Toes-To-Bar
-rest 2 min
3 Rounds of:
6 Clean and Jerks (95/65lbs)
6 Pull-ups
– rest 2 min
3 Rounds of:
4 Clean and Jerks (135/95lbs)
4 Chest-to-Bar Pull-ups
Time Cap: 25 Mins
Elite: 95/135/185 M, 65/95/125 F
Pull-up/CTB/BMU
Silver: +5-10lbs per Round
Beg: Clean and Press, +5/10lbs per round
Friday 3/29
“STRENGTH”
E90s x 8 Sets: (12 Mins)
Odd Sets: 10 Strict Press
Even Sets: 5/5 Deficit Reverse Lunge
(Goblet Style Lunge)
“CONDITIONING”
21-15-9
Calorie Row
Wall Balls
Elite: Go Faster
Rx: 20/14lb
Silver: 14/10lb
Beg: Hit Depth + Target
Saturday 3/30
HERO WOD
“Chad Walker”
Texas State Trooper
AMRAP 21
14 Pull-ups
5 Deadlifts (315/225)
85 Double Unders
Silver: Ring Rows, 70% 1rm Deadlift
Single Unders
