031824-032224

Monday

Bench Press 

5x8 at 55-65%

*After each round complete 200ft Farmers Carry w/Heavy DB's or KB's

Build or stay but stay under 70%

Basic Training 

12 Min AMRAP

10 Sumo Deadlift High Pull 95/65

15/12 Cal Bike

10 Bar Facing Burpees

15/12 Cal Ski

 

Fitness:

Kettlebell Sumo Deadlift High Pulls

Burpees

RX+:

115/85

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Tuesday

Split Jerk 

6 x 3

Start around 70% and make small jumps.

Gymnastics WRK

12min EMOM

1 - 30sec Max Hanging L-sit

2 - 10-15 Sit-Up/V- ups

3 - 30sec Max Hollow Hold

4 - Max unbroken set of T2B

 

Fitness:

Sub T2B for

Kipping Knee Raise

Knees to chest/elbow

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Wednesday

Overhead Squat 

4x6

Start around 50-60% of 1RM Snatch or OHS and go from there.

Nancy 

5 Rounds for time of: 

400m Run 

15 Overhead Squats, 95# / 65#

Fitness:

800m C2 Bike/ 400m Row

Front Squats with barbell or DB

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Thursday

Web Slinger 

20min AMRAP

800m Row

20 Box Jump Over 24/20

400m Run

75 Double Unders

600/500m Ski

20 Pull Up

 

Fitness:

Step Ups

Ring Row

100 Single Unders

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Friday

Power Clean 

Every :90 x 6 Sets

3 Unbroken Power Clean

Start around 70-75% and build

Soggy Bread 

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 115/80

20-18-16-14-12-10-8-6-4-2

Push Up

 

Fitness:

Double DB Hang Clean

 

RX+:

135/95

Strict HSPU (Same reps as Hang Cleans)