Monday, March 18th
Workout
AMRAP x 16 MINUTES
2 Rope Climbs
12 Back Rack Lunges (115/75)(75/55)
18 Sit-Ups
24 Russian KB Swings (70/53)(53/35)
(Score is Rounds + Reps)
Tuesday, March 19th
Workout
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Post-Workout Strength – All
Thruster
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
Wednesday, March 20th
Workout
EVERY 4:00 x 4 SETS
40/30 Cal Bike
Max Box Jumps (24/20) with Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Reps of Box Jumps)
Thursday, March 21st
Partner Workout
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
80/60 Cal Row
60 Toes to Bar or Toes to Something
40 Deadlifts**
200m DB Farmer Carry (Athlete Choice)
*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.
**Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(225/155)
(Score is Rounds + Reps)
Friday, March 22nd
Workout
“DEATH BY BURPEE”
MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder
-20:00 Hard Cap-
*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…
Saturday, March 23rd
Strength
Hang Power Clean
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Hang Power Clean*
Partner Workout
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
4 Hang Power Cleans (Athlete Choice)
8 Bar Muscle-Ups or Pull-Ups
50 Double Unders or 100 Single Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
