Monday 3/28
“Gymnastics”
EMOM x 15
Min 1: 3-5 Negative (:03) Pull-Ups
Min 2: 45 Double Unders
Min 3: 8-10 Ring Rows (challenging)
*Elevate feet on box only if rings are level with box
“Strength Conditioning”
In 15:00
Build to a 10 RM Back Squat
then 95% for 10 Reps
then 90% for 10 Reps
Tuesday 3/29
“Conditioning”
4 Sets
6:00 AMRAP
50/40 Cal Row
Then in time remaining, AMRAP:
15 Shoulder To Overhead (75/55)
15 Box Jumps
15 Medball Sit-Ups (20/14)
Rest 2:00
(30:00)
*~3:00 row time
“Finisher”
3 Sets
10 Plate Front Raise
8/8 SA Lateral Raise
3/3 Turkish Get-Ups
Wednesday 3/30
“Conditioning”
Partner WOD
Trade Minutes
EMOM x 24
Min 1: Max Rep TTB
Min 2: Dual KB Front Rack Walking Lunges (35/26)
Min 3: Burpees
“Mobility”
20 Minutes
Coach’s Choice
-Foam Roll
-Lacrosse Ball
-Stretch
Thursday 3/31
“Conditioning”
3 Rounds For Time
500m Row
21 KBS (53/35)
12 HSPU
Silver: Box HSPU
Bronze: Hand Release Push-Ups
“Strength Conditioning”
In 15:00
Build to a 10 RM Deadlift
then 95% for 10 Reps
then 90% for 10 Reps
“Finisher”
3 Sets
6/6 SA Bent Over Row (Heavy)
15 Banded Tricep Extensions
:20-:30 Parallette Tuck Hold
Friday 4/1
“Strength”
EMOM x 8
1 Squat Clean
Build in Weight
*Finish heavy
“Conditioning”
5 Sets
AMRAP 3:00
10 Front Squats (135/95)
5 Hang Power Cleans (135/95)
Max Shuttle Runs
1:00 Rest
(19:00)
Saturday 4/2
“Conditioning”
3 Sets
2K Bike/ 1K Row/ 800m Run
30 KB/DB Push-Press (35/25)
30 Weighted Russian Twists (Medball of choice)
*Each set start with a different option for the first movement
