Monday 3/2
A) Take 20 min to build up to a 1RM Deadlift
B) Pull-up tester (pick one based on ability level)
50 CTB pull-ups in UB sets of 5
30 CTB pull-ups in UB sets of 3
50 pull-ups in UB sets of 5
30 pull-ups in UB sets of 3
*Can be done with bands
+
For time all out!!
– Row 250m
– 15 KB swings 70/53
– 25 burpees
– 15 KB swings
– Row 250m
Tuesday 3/3
A) Build to a heavy set in 12 min
1 power clean + 2 split jerk
B) EMOM x 6 min
– 4 TnG power cleans @ 65-70% 1RM clean
+
12 min @ open pace:
– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)
– 10 box jumps – sd (24/20”)
– 200 m run
Wednesday 3/4
A) Front squat 1,1,1,1,1; R3M (compare to 2/18)
Pull-up strength pt. 1
B1) AMRAP(-1) strict pull-ups; R30S
B2) AMRAP Pendlay row at 70% 1RM BP; R30S
B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets
C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M
Thursday 3/5
– Row 1000m @65%
Rest 2:00 minutes
– Row 1000m @75%
Rest 2:00 minutes
– Row 1000m @85%
Rest 4 minutes
x2 cycles (shows 6 sets total)
+
3 sets not for time:
Waiters walk – 50ft/arm – challenging load
FLR on low rings – accumulate 45-90 sec per set
Friday 3/6
Open workout 15.2