031422-031822


Monday (Mar 14th)


Strength:

Bench Press

2-2-2-2-2

*Work up each set, start at around 70% of 1RM

**Perform 4 Weighted Strict Pull Ups after each set (if you can add weight to the strict pull ups each set)

Compete:

4 Rounds For Time:

25 HSPUs

100 DUs

600m Run

*25:00 Time Cap

Train:

4 Rounds For Time:

25 DB Push Press @50/35lbs

150 Single Unders

400m Run


Tuesday (Mar 15th)


Strength:

5 Sets:

1 Snatch Pull + 1 Snatch

@75% of 1RM Snatch

*Rest as needed bt sets, all sets at the same weight!

Compete:

Every 3:00 x5 Rounds:

15 Slam Balls

12 Bar Facing Burpees

6 Power Snatches @135/95lbs

Train:

Every 3:00 x5 Rounds:

12 Slam Balls

9 Bar Facing Burpees

6 Power Snatches @95/65


Wednesday (Mar 16th)

Strength:

Back Squat

4x2 Reps @80% of 1RM

*Rest as needed bt sets

Compete:

15:00 AMRAP

8/6 Muscle Ups

16/13 Cal Bike

24 Squat Jumps

Train:

15:00 AMRAP

12 C2B Pull Ups/Regular Pull Ups

12/9 Cal Bike

24 Squat Jumps

Thursday (Mar 17th)


Compete:

5 Rounds For Time:

400m Row

21 Sit Ups

45ft HSW

3 Power Cleans @185/125lbs

Train:

5 Rounder For Time:

400m Row

21 Sit Ups

3 Wall Walks

3 Power Cleans @135/95lbs

Friday (Mar 18th)

Compete:

20:00 AMRAP

15 DB STOH @50/35s (2xDB)

200m Run

15 DB Step Overs @50/35s (2xDB)

200m Run

30 Toes To Bar

200m Run

Train:

20:00 AMRAP

15 DB STOH @35/20s (2xDB)

200m Run

15 DB Step Overs @35/20 (2xDB)

200m Run

30 Toe To Bar

200m Run


Skill:

3 Sets For Quality:

8 DB Strict Press (2xDB)

15 Banded Tricep Extensions

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