Monday 3/4
“STRENGTH”
EMOM 8 Mins
Min 1: 6-8 Strict HSPU
Min 2: 25s hollow hold
“CONDITIONING”
AMRAP 4 x 4 Sets
15/12 Calorie Bike
6 Shoulder to Overhead
3 Wall-walks
Max Double Unders in remaining time
-Rest 2 Mins Between Each-
Elite: 155/105lb STO, 5 WW
RX: 115/85lb
Silver: 95/65lb, Singles
Bronze: 45/35, Singles, Bear Crawl 25′
Tuesday 3/5
“STRENGTH”
E90s x 8 Sets
Alternating Between
Odd Sets: 5 Front Squats
Even Sets: 5-8 Strict Pull-ups
“CONDITIONING”
In a 15-Min Window:
“Karen”
150 Wall-Balls (20/14)
Directly Into
AMRAP in remaining time:
3 Muscle-Ups
10/8 Calorie Row
Elite: RMU, 15/12 Cal
RX: BMU
Silver: 6 Pull-ups
Bronze: 8 Ring Rows
Wednesday 3/6
“CONDITIONING”
AMRAP 20
2000/1600m Bike
40 Power Cleans
30 Toes-to-bar
10 x 60′ Suitcase carry
RX: 95/65lb, 53/35lb
Silver: 75/55lb, 44/25lb
Bronze: Hanging Knee
Raises
Partner Option: Trade Reps
Indy Option: All You!
Accessories: 3x
30s Weighted Plank
10 each Shoulder Y T W’s
10 Med Ball HS Curls
Thursday 3/7
“CONDITIONING”
Intervals:
1 x 1000m row
-Rest 3 Mins
Then 5 Sets of:
500m Row @ 1k Pace
-rest 90s b/t
Mobility
3-4 sets:
1 Min/Side Runners Lunge
5/5 Thread-The-Needle
10 Wall Shoulder Angels
1 Min Thoracic Opener on MB
Friday 3/8
24.2 Open Workout
Released Thursday Afternoon
Saturday 3/9
TBD
