032122-032522
Monday (Mar 21st)
Strength:
Back Squat
1x20 reps @60% of 1RM
Compete:
For Time:
15-12-9 Muscle Ups
100 DUs
**14:00 Time Cap
Train:
For Time:
15-12-9
Chest-to-Bar
150 Single Unders
Tuesday (Mar 22nd)
Strength:
Power Clean & Jerk
4x2 Reps @75% of 1RM
Compete:
20:00 AMRAP
200m Run
10 Strict Deficit HSPU @4/2”
200m Run
10 Power Cleans @155/105lbs
Train:
20:00 AMRAP
200m Run
15 Hand Release Push Ups
200m Run
10 Power Clean @115/85lbs
Wednesday (Mar 23rd)
Strength:
Deadlift
4x3 Reps @80% of 1RM
**Re-set at the bottom after each rep
Compete:
For Time:
75 Wall Balls @20/14lbs
50 TTB
25 Burpees
Rest 3:00
25 Burpees
50 TTB
75 Wall Balls @20/14lbs
*22:00 Time Cap
Train:
For Time:
50 Wall Balls
30 TTB
15 Burpees
Rest 3:00
15 Burpees
30 TTB
50 Wall Balls
Thursday (Mar 24th)
Compete:
For Time: w/Partner
800m Run (together)
100 Sit Ups
14 Rope Climbs
200ft HSW
100 Cal Bike
***30:00 Time Cap
Train:
For Time: w/Partner
600m Run (together)
80 Sit-Ups
30 Rope Pulls/ 30 Strict Pull-Ups
20 Wall Walks
80 Cal Bike
Friday (Mar 25th)
Compete:
10 Rounds For Time:
300m Row
6 STOH @185/125lbs
*Rest 1:00 after each round
Train:
10 Rounds For Time:
300m Row
6 STOH @135/95lbs
*Rest 1:00 after each round
Skill:
4 Rounds For Quality:
8 Tempo DB Bench Press
6 Tempo Bent Over Barbell Rows
4 Weighted Strict Pull Ups
