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