Monday March 25 - Saturday March 30, 2024

Monday March 25

 

Part A

 

Bench Press – 15 min to Heavy Single

 

Part B

 

3 Rounds

27 Air Squats

21 GHD Sit Ups (Or V-Ups)

15 Deficit Push Ups (4/2 inches) 

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Push Ups

 

Tuesday March 26

 

Part A

 

Back Squat – 20 min to Heavy Single

 

Part B

 

10:00 Amrap

3-6-9-12-15. . . 

Burpee Pull Up

Box Jump Over (30/24)

 

Wednesday March 27

 

Part A

 

Every Minute (10:00)

5 Power Snatch -heavier than last week but use moderate/lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

5-4-3-2-1-2-3-4-5

Wall Walks

*100ft Farmers Carry (2x70/50) after each set

 

Thursday March 28

 

Part A

 

Deadlift – 20 min to Heavy Single

 

Part B

 

20min AMRAP

20 cal row

20 wallballs (20/14)

200m run (weather permitting) or 20 cal ski/bike/row

20 KBS (1.5/1P) 

 

Friday March 29

 

Happy Easter Weekend!

No coached classes today or over the weekend but feel free to come in and complete workouts on your own.

Part A

 

8:00 AMRAP – warm up weights and intensity

10 Alternating V-Ups

5 Hang Clean High Elbows (empty)

4 Hang Muscle Cleans (empty)

3 Hang Power Cleans (empty)

5 Pike Push Ups

 

+

 

3 sets:

3 Hang Power Cleans (build-in weight)

2 Strict Handstand Push Ups

 

+

 

15 min HSPU Practice

 

Part B

 

Every 4:00 (4 sets)

10 Hang Power Cleans (155/105)

15 Strict Handstand Push-Ups

10 Hang Power Cleans (155/105)

 

Saturday March 30

 

Part A

 

Teams of 4

5 sets (each)

20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike)

10 Back Squats (185/125)

- The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! 

 

Part B

 

4 Rounds

 

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Standing DB Lateral Raise @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality