Mar 21-28
Monday
A. Hang Cleanx3x6@80%
B1. Legless Rope Climbx1x5
B2. Strict TEMPO pullupx3x5
+
3 rounds
10 Power Clean
20 Pull ups-CTB if possible
30 lateral hops over bar
Tuesday
A. Back Squatx5x5@80%
B1. Dip (hardest variation possible) x5x4
B2. Slow HSPU Negativex3x4
+
7 min AMRAP
Run 200 M
15 HSPU
Rest 3 min
7 min AMRAP
50 M Sled Shuttle
7 Thrusters
Wednesday
A. Hang Snatchx3x6@75%
+
100 Burpees
50 OHS
800 M Sandbag Run
+
IF TIME, CORE CASH OUT
B1. L or Tuck sitx15-20 secx4
B2. GHD Reverse Hypersx20x4
B3. Hollow Holdx20 sec+10 Hollow Rocksx4
Thursday
A. Jerkx2x2@80% x2x3@85%
B1. Strict Ring Pull up to chestx3x5
B2. Inverted Body Rowsx10x5
+
10 Rounds
12 Wall Ball
6 Deadlifts
15 DU/45 Singles (if you are excellent at DU, increase to 30)
Friday
A. Front Squatx5x2@80% x5x3@85%
B1. Medball Push upsx10x4
B2. Kipping Dip or MU Practice-3 attemptsx4 (if you do not have a floor push up, x10x4 OH tricep extensions)
8 minutes on the clock to complete
ELIZABETH
21-15-9
Clean
Ring Dip
if you complete the reps, continue with AMRAP KBS
Rest 4 minutes
15-12-9-6
AB Cals
REST=work (you can do this with a partner)
SPRINT!
Saturday
ROPE CLIMB PRACTICE
Teams of 2
Run 200 Together
*in any order
30 T2B-partner hangs
4 Rope Climbs
10 DBALL
30 STO-partner holds handstand
Run 400 M Together
40 T2B-partner hangs
6 Rope Climbs
20 DBALL
40 STO-partner holds handstand
Run 800 Together
50 T2B
8 Rope Climbs
30 DBALL
50 STO-partner holds handstand
Run 1 Mile Together
Sunday
Rowers
Row 2 minutes, Rest 15 secondsx2
Row :30 FAST, Rest 15 secondsx6
Row 2 minutes EASY
Rest 3 minutes
Row 1 minute, rest 15 secondsx2
Row :15 seconds FAST!!!, Rest :15x6
Row 1 Minute EASY
Rest 3 minutes AND SWITCH
AMRAPERS
12 min
1 Bench Plank Around the World (:15 sec a side)
30 ABMAT
30 ARCH UPS
30 Flutter Kicks
12 min
30 DU/90 Singles
10 Rocket Jumps
10 T2B/15 HKR