Mar 7-13
Monday
A. 3 position Clean@70%x3/@75%x4
B1. Legless Rope Climbx1x3
B2. Hand over Hand Sled Dragx100 FTx3
3 rounds
10 Power Cleans (TNG weight)
10 burpees over barbell
100 M Sled Sprint
Rest x3 work (work should be 2 minutes or less)
Tuesday
A. Front Squatx8x2@70% x7x2 x6x1@75%
B1. DB Strict Pressx5x5
B2. Tempo Ring Dip-3 secondx3x5 (Dip Negatives)
15 min AMRAP
Row 500 M (Run 400 M/Bike 20/15 cals)
21 Thrusters
*Round 2 move down to 15, round 3-9. If you make it to round 4, move back to 21, etc.
Wednesday
A. Power Snatch+Hang Snatch+Snatch 2@65%, 3@70%
B. Clean Pullx5x2@90% x5x2@95%
C. RDLx8x5@85% of Clean
KBS
Box Jump Over
Thursday
A1. Jerkx3x2@70% x3x3@75%
A2.Strict Pull upxAMRAPx5
3 Rounds
800 M Run
20 Hang Power Clean
25 Pull Ups
Friday
A1. Back Squat@75% 8,8,6,6,5
A2. Arch Hold with PVCx30 Secx5
A3. GHD Reverse Hypersx10x5
A4. Tuck or L sitx10-15 secx5
12 min AMRAP
30 DU/90 Singles
20 Push Ups (If you have hspu, 10 hspu)
80 FT OH walking lunge
SATURDAY
Teams of 2
30 min AMRAP
ROTATING SLEDS-200M Sled Pull
30 Cal Bike
50 Wall Ball
500 M Row
30 Burpees
SUNDAY
Row 200M FAST
Row 200M Easy
Rest 15 seconds
Row 200M FAST
Row 200M EASY
Row 400M FAST
Row 200M EASY
Rest 15 seconds
Row 800M FAST
Row 200M EASY
(They can run!)
Should not take more than 15 minutes total. If with a partner, REST when it says EASY
2 minute REST
15 min AMRAP-with a partner switching rounds
30 DU/90 Singles
14 ALT DB SNATCH
80 FT Bear Crawl
2 minute REST
Row 200M FAST
Row 200M Easy
Rest 15 seconds
Row 200M FAST
Row 200M EASY
Row 400M FAST
Row 200M EASY
Rest 15 seconds
Row 800M FAST
Row 200M EASY
(They can run!)