top of page

Week of March 28, 2021

Monday

A. Squat Clean EMOM 6 3 T&G (Touch and Go) Reps (6 sets)

Every 2:00 for 6:00 2 T&G Reps (4 sets)

Every 3:00 for 6:00 1 Rep (3 sets)


20 min AMRAP

100 M Run

4 Hang Power Clean@135/95

4 Pull ups (ctb if possible)

200M Run

8 HPC

8 pull ups

300M Run

12 HPC

12 Pull Ups

400 M Run

16 HPC

16 Pull ups


If you finish, start again at 100m run


Tuesday

A. Strict Press Every :90 for 15:00

Complete a set 5-5-4-4-3-3-2-2-1-1

B. Every 2:00 for 12:00

30' HS Walk (5 Wall Walks)

8 Strict Ring Dips (Box ASST Dips)

Both movements in 2:00 window


3 Rounds

500/450m Row

30 KB Swings

15 Burpee Box Jump Overs


18 min CAP


Wednesday

A. Front Squat E2MOM 16

Round 1-3 (5 Reps) @ 60-65%

Round 4-6 (4 Reps) @ 70-75%

Round 7-8 (3 Reps) @ 80-85%

B. Pendlay Rowx10x4


20 Rounds

3 Thrusters 135/95 (scale down as necessary)

15 Double Unders

20 Min Cap


Thursday

E2MOM 40

15/12 Calorie Bike Erg or Row

3 Bench Press

12 GHD Sit Ups (tuck ups)

3 Clean and Jerk

Rest (:60)


*one minute of work/one minute off

*build in weight


Friday

A. EMOM 16 -alternate

8 Tall Box Jumps

12 Ring Push Ups w/ :03 Negative

B. Barbell Hip Thrustx10x3


8/6 Cals on Bike

4 HSPU

2 Power Snatch-HEAVY

Rest 1 minx10 sets


Sunday

ROW-GO!!!!!

600M Fast, Rest 90

200M Sprint, Rest 3 min

500M Fast, Rest 75

175M Sprint, Rest 3 min

400M Fast, Rest 60 sec

150M Sprint, Rest 3 min

300M Fast, Directly into

125 M Sprint








74 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page