top of page

Week of March 7, 2021


A. Clean and Jerkx2@70, 75, 80, 80%

B. Pause Front Squat (3 sec hold at bottom)x2x3@75% x1x2@80%

14 minutes on clock

10 Front Squats


8 CTB/Pull ups

Start at 95/65 on the barbell and increase each round







A. Bench Pressx5x10-start light and build to a heavy 5

B. 20 reps@80% of your max set

18 min CAP! 100 DU

50 Wall Ball

100 FT HSwalk or Bear Crawl

50 Wall Ball

100 DU


A. Power Snatchx5x3@75% x3x3@80%

B1. BB supinated rowx5x5-STEADY CONTROLLED TEMPO

B2. Tempo Pull Up (3 seconds up, 3 sec hold, 3 sec down) 10 seconds into 5 kipping pull ups (slow negatives if no pull up)

3 rounds

200 m run

15 thrusters@95/65

200m run

20 pistols OR single leg rebss or step ups

15 min CAP!


A. Back Squat EMOM 12x3 reps-start at 65% and build IF possible

B. 3 rounds

10 Side Plank ups/side

20 Sec Arch Hold

15 Sec Ring Hold

10 Sec L-SIT

10 Hollow Rock

15 sec Hollow Hold

Every 4 minutes for 28 minutes

500M Row

12 Burpees over ERG

*rounds should be 2-3 minutes, do NOT go over 3 minutes


A. Push Pressx5x10-start light and build to a heavy 5

B1. Stomach to wall HS holdx20-30 secx3

B2. Box 360 Walksx1 each wayx3

Open 21.1

81 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