MONDAY, MARCH 26th
A. 15:00-25:00
Every minute on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
B. 30:00-40:00
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 D-Ball Over the Shoulder (150/100lbs)
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
C. 45:00-60:00
Two- three sets of:
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Hollow Hold x 30 seconds
Banded Face Pulls x 20 reps @ 2010
Bodyweight Glute Bridges x 20 reps
TUESDAY, MARCH 27th
A. 12:00- 27:00
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
B. 32:00-44:00
For time:
30/20 Calories of Assault Bike
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)
Goal Time: 7-12 minutes
Scale to: 15 Cals/ 300m Run/ 10 FS/10 BBJO/ 10 FS
C. 50:00-60:00
Bike/ Row 3minutes
Foam Roll IT Band 4minutes
Bike/ Row 3minutes
WEDNESDAY, MARCH 28th
A. 10:00-50:00
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
B. 52:00-60:00
Calf Smash with Partner 2min each side
THURSDAY, MARCH 29th
A. 12:00-27:00
Take 15 minutes to build to today’s 2-RM Bench Press
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips
C. 50:00-60:00
Single Leg Hip Bridges x 10 reps @ 2020
Tall Kneeling Palloff Press x 10 reps @ 2020
Cats and Camels x 10 reps @ 2020
FRIDAY, MARCH 30th
A. 15:00-35:00
Complete as many rounds and reps as possible in 20 minutes of:
40 Single-Unders
30 Alternating Dumbbell Snatches (50/35lbs)
20 Goblet Squats (w/ same DB)
10 Hand Release Push-ups
5 Rope Climbs
B. 40:00-60:00
Three sets of:
10 Kettlebell Windmills (each side)
10 KB Russian Twists
10 Double KB Overhead Reaching Sit-ups
SATURDAY, MARCH 31st
In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Thrusters (95/65 lbs)
12 Toes to Bar