030623-031023

Mon (Mar 6th)

Big MON Monday (Weight)

24min EMOM - 15/12 Cal Row - 14 Box Step Up 24/20 - 2 Power Clean + 1 Push Jerk (60-70%) - RestOne Weight for the whole workout

Tue (Mar 7th)

Back Squat

4x8 Work between 65-75%

Post Mahoney (Time) For Time Buy In: 30/24 Cal Ski 21-15-9 Pull Up Front Squat 115/85 11min Cap Fitness: Ring Row DB(2) Front Squat RX+: C2B 155/105

Wed (Mar 8th)

Inverted WRK (No Measure) 12min EMOM - 30sec Inverted Hold (Headstand, Handstand: Wall, Box or Free) - 50-100ft HSW/Bear Crawl - Rest

Upper Body WRK 4 (No Measure) 15min AMRAP 15 DB Bench Press 10-15 Abmat 8/8 Pizza Z-Press (Plate on open palm) 12/12 SA Banded Bent Over Rear Delt Fly

Thur (Mar 9th)

Return Of The Mac (AMRAP - Rounds and Reps)

26min AMRAP 600m Run 100 Double Under 15/12 Cal Bike 8 BMU Fitness: Should be a harder pull up progression C2B, Pull Up, Jumping Pull or C2B

Fri (Mar 10th)

Squat Clean

In 16min build to a heavy 1 x 3 Reps do not need to be touch and go but should be back to back with no more than a 10sec break.

Fri-No (AMRAP - Rounds and Reps) 8min AMRAP 24 Wall Ball 20/14 12 Double Jump Burpee Over Bar 6 Deadlift 225/155 Fitness:

Burpee Over Line KB(1) Deadlift RX+: 275/215