Monday, March 13

Warmup:EMOM-

Db snatch

Roll

Row

Med ball clean

Shoulder mobility
Strength:

6×2 @ 80-90%

Bench Press 
Dash A(0-7):

15-12-9

Floor Press/Bench Press @ 135/95

Strict Pull-ups 
Dash B(10-17):

300 Double Unders/600 Single Unders
Dash C(18-25):

AMRAP

10 Alternating KB/Db snatches @ 44/35

10 Wall Balls

Saturday, March 11

Warmup:
5min AMRAP:

– 5 Kb Goblet Squats 

– 5 Kb swings

– 5 Superman v sits 
Strength:

Make up lift

Or

AMRAP(15):

25 GHD Sit-ups

30s plank 

15 Ring rows 
Dash A:

5min AMRAP:
25 Thrusters @ 95/65

30 Pull-ups 

Max Burpees over bar
Dash B:
5min AMRAP:

40 t2b/k2e

30 Ring Dips

Max Burpees over bar
Dash C:

5min AMRAP:

30 Hang clean and jerks

Max Burpees over bar

Friday, March 10

Warmup:
Row

Squat snatches with PVC

Roll

Kipping pullups 

Seated Butterfly 
Strength:
5×3 Front Squats
Dash: 
17.3
Modify accordingly: 

Scaled: Jumping pull-ups, do not increase weight if you cannot perform the weight.  Continue up to 24min cap. 

Prior to 8:00, complete:

3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.

Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Thursday, March 9

Warmup:
Clean deadlift

Clean pull

Muscle clean

Power clean

Squat clean
Oly:
Warmup to 70% clean
Cleans

5-4-3-2-1
Ascending weight. 
Clean pulls 4×2 @ 102%
Dash(optional):
One minute each, 3 rounds, 1 min rest. 
– Max Double Unders / Max single unders 

– Max Kb swings @ 53/35

– Max Pistol Squats 

– Max Burpees 

Wednesday, March 8

Warmup:
Amrap(5):

5 xups 

5 med ball cleans

5 Jumping pull-ups 
Core/Skills:

AMRAP(15):

5 Muscle ups / Goblet deck squats

10 Alternating One legged deadlifts with Kb 

20 GHD sit-ups 

50M Front rack walk with kbs @ 53/35
Strength:

5×3 Deadlifts
Dash:
AMRAP(14):

Buy-in: 800M run

50 Wall balls

As many rounds:

10 Pull-ups 

10 push-ups 

10 Box Jumps

Tuesday, March 7

Warmup:
– Row

– Roll

– Oh squats

– Seated butterfly

– Kb swings @ 35/18
Strength:

7×3 Back Squats @ 70-90%
Dash:

3 rounds:

30 sit-ups 

10 front squats @ 185/115

10 T2B

1 Sled push @ 155/105

Monday, March 6

Warmup:
AMRAP(5):

5 med ball cleans

5 med ball slams

5 Burpee no pu 
Strength:

7×3 Bench Press @ 70-90%
Dash A:
E2MOM(5):

15c/12c Row

9 Cleans @ 95/65
Dash B:
40 HSPU

20 Thrusters @ 95/65

10 Rope Climbs / 20 Strict Pull-ups 
Dash C:
21-15-9

Sumo deadlift high pulls @ 95/65

Burpees 
Time CAP: 30 minutes

Rest between: 3min

Saturday, March 4

Warmup:- Row

– Roll

– Wall split

– Db snatch

– Knees to elbow
Strength:

6×6 Straight legged deadlifts @ 70%
Dash:

11 rounds:

7 Pull-ups 

9 Push Presses @ 75/55

11 Wall Balls 

Friday, March 4th

Warmup:
AMRAP(5):

5 xups 

5 Wall Balls

5 Superman v sit on bar
Strength:

5×5 oh squats

Dash:

Amrap(12):

2rounds:

50ft Lunges w/ Kb @ 53/35

16 t2b

8 power cleans w/ Kb/db

2 rounds:

Same as above, substitute t2b for muscle ups OR Goblet deck squats

Thursday, March 2

Warmup:
EMOM:

Roll

Row

Sots press

Shoulder mobility on bands

Bear crawl
Strength(if not oly):
3×5 Shoulder Press
Oly:

Every 90s for 10 rounds:

3 Snatch Grip Back Push Press, starting at 50% oh squat
Dash:

AMRAP(10):

5 Kb swings @ 70/53

5 Box Jumps

5 Burpees