Monday 3/6
“Strength”
3 Eccentric Front Squat
E2MOM x 5
5 Reps @60-70% 1 RM
“Conditioning”
6 Rounds for Time:
3 Power Cleans (135/95)
5 Front Squats (135/95)
7 S2O (135/95)
500m Bike
Silver: 95/65
Bronze: 75/55
Tuesday 3/7
“Strength”
EMOM x 10
Min 1: 6/6 Single Arm DB Strict Press
Min 2: 6/6 Single Arm Bent Over Row
“Conditioning”
3 Sets
3min AMRAP
4 Shuttle Runs (d/b=1)
Then in time remaining, AMRAP
8 Ring Rows or Inverted Rows
8 Push-Ups
Rest 1:30
Wednesday 3/8
“Conditioning”
Teams of 2. Switch as needed
As Many Reps as Possible in 20 minutes
50 KBS (53/35)
50 Goblet Squats (53/35)
50 Toes to Bar
100 Calorie Row
50 Toes to Bar
50 Goblet Squats
50 KBS (53/35)
Scaled
35 KBS (35/25)
35 Goblet Squats (35/25)
35 Hanging Knee Raises
50 Calorie Row
35 Hanging Knee Raises
35 Goblet Squats (35/25)
35 KBS (35/25)
Thursday 3/9
“Strength”
Halting Clean Deadlift
*Pause at knee for 3 seconds
5×3 at 65% 1 RM Clean
“Conditioning”
For Time:
2K Bike
40 Burpees Over Barbell
30 Alternating Dumbbell Snatch (50/35)
20 Cleans (135/95)
10 Strict HSPU
Time Cap: 20mins
Silver: 35/25 DB, 115/85 Clean, Box HSPU
Bronze: 30/20DB, 75/55 Clean, HRPU
Friday 3/10
“Strength”
Front Rack Box Step-Up
E2MOM x 8 Mins
12 Alternating Reps (6/6)
* Box is knee height
“Conditioning”
15min EMOM
Min 1: 5/3 Muscle-Ups
Min 2: 50 Double Unders
Min 3: 12 V-Ups
Scaled
15min EMOM
Min 1: 6-8 Strict Pull-Ups/Ring Rows
Min 2: 50 Single Unders
Min 3: 12 Gymnastics Crunches
Saturday 3/11
“Conditioning”
5 Rounds For Time
500m Row
10 Devils Press (35s/25s)
1000m Bike
Rest 1:00
Silver: 25s/15s
Bronze: 400m Row, 800m Bike, 25s/15s
