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

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