Monday March 18 - Saturday March 23, 2024

Monday March 18

 

Part A

 

Every Minute (10:00)

5 Power Clean and Push Jerks (+25lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

Run 800m

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

Run 800m

 

Tuesday March 19

 

Part A

 

5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

3 Rounds

15 Deadlifts (225/155)

15 Burpee Over Bar

 

Wednesday March 20

 

Part A

 

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

3 sets 

15/12 Calorie Row

15 Shoulder to Overhead (95/65)

20 Toes to Bar

15 Shoulder to Overhead (95/65)

15/12 Calorie Row

-Rest 3:00 between sets-

 

Thursday March 21

 

Part A

 

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

12:00 AMRAP

25ft Single Dumbbell Walking Lunge (50/35)

50 Double Unders

25ft Single Dumbbell Walking Lunge (50/35) 

15/12 Calorie Air Bike/Row

 

Friday March 22

 

Part A

3 rounds not for time

 

2 rope climbs

4 Strict HSPU

8KB Turkish Get Ups

10 DB Front Squats

 

Part B

 

For time:

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

Power Cleans (185/125)

Wall Walks

 

Saturday March 23

 

Teams of 2

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

50 Burpee Box Get Overs (30/24)

400m Dumbbell Farmer Carry (70s/50s)

50 Burpee Box Get Overs (30/24)

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

 

All reps split between partners with one partner working at a time.