The Week of: 03-18-19

Monday: 18-MAR-19

Strength

EMOM 10

2 Back Squats (50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%)

Conditioning

For time:

400m Run

45 Thrusters (95/65#)

45 Pull-ups

400m Run

*15 minute cap

Tuesday: 19-MAR-19

Olympic

Alt EMOM 12

Min 1: 3 Power Cleans + ME Push Press (185/125#)

Min 2: Rest

Conditioning

CTL 12:

3-6-9-12-15…

Deadlift (315/205#)

Single Weight Box Step-Overs (50/35#) (24/20”)*

*must be held in the middle of the body

**score is total reps completed

Wednesday: 20-MAR-19

Strength

E2MOM 12

5 Bench Press @ 70%

20 Push-ups

Conditioning

0:00 – 9:00

18-16-14-12-10

DB Snatch (50/35#)

5-4-3-2-1

RMU

*rest 3 minutes*

12:00 – 21:00

10-8-6-4-2

Devi’s Press (50/35#)

5-4-3-2-1

Rope Climbs

Thursday: 21-MAR-19

AMRAP 2 x5

15/12 Calorie AB (buy-in)

ME Double Unders

*rest 1 minute after each round

AMRAP 2 x5

100ft OH KB Carry (buy-in)

ME RKBS (H.P.)

*rest 1 minute after each round

AMRAP 2 x 5

15/12 Calorie Row (buy-in)

ME Burpee Over the Rower

*rest 1 minute after each round

**score is total reps completed; not including buy-ins

Friday: 22-MAR-19

Warm Up

Workout Prep

Conditioning

Open Workout 19.5

Saturday: 23-MAR-19

For time:

1 Mile Run

100 WBS (20/14#)

800m Run

80 AbMat Sit-ups

600m Run

60 Box Jumps (24/20”)

400m Run

40 T2B

200m Run

20 SB Cleans (150/100#)

*class is cap