MONDAY, MARCH 27th
A. Every 5 minutes, for 25 minutes (5 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the five sets.
B. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
TUESDAY, MARCH 28th
TUESDAY, MARCH 28th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B. For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
WEDNESDAY, MARCH 29th
WEDNESDAY, MARCH 29th
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch Lift-Off + Snatch
Build over the course of the 10 sets to something heavy.
B. Complete rounds of 21, 15 and 9 reps for time of:
Assault Bike Cals (30/21/14 AirDyne)
Wall Ball (30/20lbs)
THURSDAY, MARCH 30th
A. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps
Build over the course of the 10 sets to today’s heavy double.
Immediately followed by…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 sets to today’s heavy single.
B. Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)
FRIDAY, MARCH 31st
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips
SATURDAY, APRIL 1st
A. For 4 cycles:
AMRAP in 4 mins of:
1 Rope Climb
12 Medicine Ball Cleans, 20/14 lbs
12 Slam Balls 30/20lbs
12 Row Calories
Rest 2 minutes between rounds.