MONDAY, MARCH 25th
A. 15:00- 35:00
For Time:
50 Cal Ski, Row, or Bike
40 V-Ups
30 Deadlifts (60-70% 1RM Power Clean)
40 Cal Ski, Row, or Bike
30 V-Ups
20 Power Cleans
30 Cal Ski, Row, or Bike
20 V-Ups
10 Front Squats
Goal Time: ~ 20min
Scale to: 30 reps, 20 reps, 10 reps
B. 40:00-60:00
For 15-20 minutes Quality Movement...
Skill Work: Handstand Walk 25 ft OR Butterfly Circles x 10 (small, med, large) OR Rope Climbs x 1-2 reps
Rower Seat Pike Ups x 8-12 SLOW
Mixed Carry Kneeling Stand-Ups x 8 ea side
TUESDAY, MARCH 26th
A. 15:00-25:00
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Goal Time: 6-10 minutes
Scale to: 20 WB + 10 BBJO for 3R
B. 30:00-50:00
For 20 minutes Quality Movement...
Walking Sled Push Down 100ft
Overhead Plate Carry 100ft
Skill Work: Handstand Walk 25 ft OR Butterfly Circles x 10 (small, med, large) OR Rope Climbs x 1-2 reps
C. 50:00-60:00
MiniROMWOD 8-10min session
WEDNESDAY, MARCH 27th
A. 15:00-27:00
EMOM 12 minutes
30sec Strict Toes to Bar
30sec Walking Lunges
30sec Pistols (Rolling Pistols)
B. 35:00-47:00
AMRAP 4minutes:
Assault Bike 15/10 Cals
15/10 Dips
Max Devil's Press (55/35lbs)
Rest 4 minutes, REPEAT
C. 50:00-60:00
3 x 10-20 GHD Sit-ups
Ant Shoulder Mob x 2min
THURSDAY, MARCH 28th
A. 10:00-20:00
Snatch Session Prep:
Snatch Press + Overhead Squat: 1 x 10 reps
Heaving Snatch: 1 x 3-5 reps
Snatch Balance: 1 x 3-5 reps
Drop Snatch: 1 x 3-5 reps
Snatch from Full Extension: 1 x 3-5 reps
Then, load the bar with 20-50% of your 1 rep max and perform:
Snatch Liftoff: 2 sets x 3-5 reps
Muscle Snatch: 2 sets x 3-5 reps
Power Snatch + Overhead Squat: 2 sets x 3-5 Reps
B. 20:00-45:00
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
Scale to: 300-400m Row, Power Snatch
C. 50:00-60:00
Lax Ball Hor into Rig
Thoracic Reach Backs + Reach Roll Lifts
Puppy Dog Stretch
FRIDAY, MARCH 29th
A.
In teams of 2-3, complete Murph for Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
*Divide up run however you see fit, for example 1 athlete runs 800m, then rests while other partner runs 800m. Or divide into 200's or 400's. OR all teammates or both partners could run the miles together. When it comes to the pull, push, and air squat, then divide reps to complete the total number.
Goal Time: FINISH within hour!
Scale to: 800m run/ 50-75 Pullups/ 100-150 Pushups/ 150-200 Squats/ 800m run
SATURDAY, MARCH 30th
A.
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Goal Time: ~2min rounds, ~3min rest