The Week of: 03-04-19

Monday: 04-MAR-19

Strength:

E2MOM 12

3 Front Squats @ 80%

5 Back Squats @ above percentage

Conditioning:

AMRAP 12

7 Thrusters (95/65#)

7 Hang Pwr Snatches (95/65#)

7 BBJO (24/20”)

*score is total reps completed

Tuesday: 05-MAR-19

Olympic:

E90” x 10

1 C&J @ 90%

5 Lateral Burpees

ME C2B

*rest 1 minute

Conditioning:

For time:

30/20 Cal AB

30 C&J (135/95#)

*8 minute cap

Wednesday: 06-MAR-19

Olympic/Strength:

Alt EMOM 12

Min 1 – 2 Snatches @ 80%

Min 2 – 3 Bench Press @ 80%

Conditioning:

For time:

60 Calorie Row

50 DB Snatch (50/35#)

40 DB OHS

30 T2B

20 Devil’s Press

10 RMUs

*18 min cap

Thursday: 07-MAR-19

Midline:

Alt EMOM 15

Min 1 – Front Plank

Min 2 – Russian Twist

Min 3 – Left Side Plank

Min 4 – Floor Leg Raises

Min 5 – Right Side Plank

Conditioning:

Teams of 3; complete:

60 Rope Climbs

P1: ME Rope Climbs

P2: ME AB Cals

P3: 200m Run (pacer)

Friday: 08-MAR-19

Warm Up:

Open Workout Prep

Conditioning:

“Open Workout 19.3”

Saturday: 09-MAR-19

Conditioning:

AMRAP 7

12/10 Calorie Row

30 Double Unders

-Rest 3 minutes-

AMRAP 14

5 Pull-ups

10 Push-ups

15 Air Squats

-Rest 3 minutes-

AMRAP 7

Target Burpees

*score is total reps completed