The Week of: 03-25-19

Monday: 25-MAR-19

Strength

EMOM 24

Min 1 – 3 Back Squats @ 85-90%

Min 2 – Rest

Min 3 – 10 Back Squats @ 65-70%

Min 4 – Rest

Conditioning

For time:

21-15-9-6

BJO (24/20”)

*2 Rope Climbs after each round

**10 min cap

Tuesday: 26-MAR-19

Conditioning

For time:

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

STOH (185/135#)

*35 Double Unders after each round

Midline

For time:

100 Russian Twists (2 ct)

1 Min Plank Hold

1 Min Hollow Hold

100 Russian Twists (2 ct)


Wednesday: 27-MAR-19

Olympic

E2MOM x 20 Minutes – Power Cleans

R1: 10 @ 50%

R2: 9 @ 55%

R3: 8 @ 60%

R4: 7 @ 65%

R5: 6 @ 70%

R6: 5 @ 75%

R7: 4 @ 80%

R8: 3 @ 85%

R9: 2 @ 90%

R10: 1 @ 95%

Conditioning

For time:

40/30 Calorie Row

30 Devil’s Press (50/35#)

40 T2B

*11 minute cap

Thursday: 28-MAR-19

Skill

Alt EMOM 10

Min 1: ME Ring Dips (Scale with Push-ups)

Min 2: HSW Practice

Conditioning

3 RFT:

400m Run

Then;

12-9-6

Deadlifts (135/95#)

BFB

*20 minute cap

BONUS

50 UB RKBS (Heavy AF)

Friday: 29-MAR-19

Olympic

For time:

“Squat Isabel”

30 Squat Snatches (135/95#)

*8 minute cap

Conditioning

AMRAP 15

5 BMU

10 DB Box Step Overs (50/35#) (24/20”)

15 WBS (20/14#)

*score is total reps completed

Saturday: 30-MAR-19

AMRAP 7

200m Run

15 SDHP (115/75#)

rest 2 minutes

AMRAP 7

15/12 Calorie Row

18 Front Squats (115/75#)

rest 2 minutes

AMRAP 7

200m Run

15/12 Calorie Row

rest 2 minutes

  AMRAP 7

15 SDHP (115/75#)

15 Front Squats (115/75#)

*score is total reps completed