Monday 3/27
“Strength”
Eccentric Front Squat
E2MOM X 5
3 reps @ 80%
“Conditioning”
12 min AMRAP
8 Single Arm Front Rack Walking Lunge Steps (50/35)
8 Toes To Bar
8 Single Arm Front Rack Walking Lunge Steps (50/35)
40 Double Unders
Silver:35/25
Bronze: 25/15, Hanging Knee Raise
*80 Single Unders
Tuesday 3/28
“Strength”
EMOM x 10
Min 1: 7/7 Single Arm Strict Press
Min 2: 7/7 Single Arm Bent Over Row
“Conditioning”
5 Rounds For Time
15 Power Snatch (95/65)
500m Row
Silver: 75/55
Bronze: 45/35, 400m Row
Wednesday 3/29
“Conditioning”
30min AMRAP
500m Bike (Bike Together)
30 Deadlift (185/125)
30 Ring Rows
30 Wall Balls (20/14)
500m Bike (Bike Together)
30 Sumo Deadlift (185/125)
30 Push-Ups
30 Wall Ball Sit-Ups (20/14)
*Trade Reps, Bike Together
Silver: 135/105 Deadlift, 14/10WB
Bronze: 95/75 Deadlift, 10/8WB
Thursday 3/30
“Strength”
Front Rack Box Step-Up
E2MOM x 8 Mins
14 Alternating Reps (7/7)
* Box is knee height
“Conditioning”
9min EMOM
Min 1: 5 Lunge To Handstand
Min 2: 5-10 Ring Dips/Box Dips
Min 3: :30 Hollow Hang
Rest 2-3min
7min AMRAP
7 Handstand Push-Ups
9 Box Jumps (24/20)
12 V-Ups
Friday 3/31
“Strength”
Halting Clean Deadlift
*Pause at knee for 3 seconds
3×3 @ 80% of 1RM
(15:00)
“Conditioning”
10 Sets For Time
3 Hang Squat Clean (135/95)
5 Chest To Bar Pull-Ups
7 Burpees over Bar
Rest 1:00 Between Sets
Time Cap 25:00
Silver: 95/65, Pull-Ups
Bronze: 65/45, Ring Rows
Saturday 4/1
“Conditioning”
5 Sets
21 Kettlebell Swings (53/35)
15 Cal Row
9 Rower Pike-Ups
400m Run
Rest 2:00
40 min Cap
Scaled
5 Sets
15 Kettlebell Swings (35/26)
10 Cal Row
7 Rower Pike Ups
400m Run
Rest 2:00
