Monday, March 6th
STRENGTH*
EMOM x 5 MINUTES
4 Strict Press
-Into-
EMOM x 4 MINUTES
3 Push Press
-Into-
EMOM x 3 MINUTES
2 Push Jerk
*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets. (Score is Weight)
WORKOUT (PERFORMANCE)
4 SETS
ON A 4:00 RUNNING CLOCK…
50 Double Unders
30/25 Cal Row
7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)*
-Rest with Time Remaining-
(Score is Slowest Set)
WORKOUT (FITNESS)
4 SETS
ON A 4:00 RUNNING CLOCK…
75 Single Unders
25/20 Cal Row
10/10 Single Arm DB Push Press (Athlete Choice, Moderate)*
-Rest with Time Remaining-
(Score is Slowest Set)
Tuesday, March 7th
STRENGTH (PERFORMANCE)
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Chest to Bar Pull-Ups
MIN 2 – 8/8 Slow SA Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
(No Measure)
STRENGTH (FITNESS)
EMOM x 12 MINUTES
MIN 1 – 3-5 Banded Strict Wide Grip Pull-Ups
MIN 2 – 8/8 Slow SA Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
(No Measure)
WORKOUT (PERFORMANCE)
FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
*For an extra challenge, all reps in all rounds must be performed unbroken.
(Score is Total Time)
WORKOUT (FITNESS)
FOR TIME
2 ROUNDS
20 Wall Balls (14/10)
10 Pull-Ups
-Rest 1:00-
3 ROUNDS
12 Wall Balls
6 Pull-Ups
-Rest 1:00-
4 ROUNDS
8 Wall Balls
4 Pull-Ups
(Score is Total Time)
Wednesday, March 8th
STRENGTH
EMOM x 7 MINUTES 5
‘Library’ Deadlifts*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT (PERFORMANCE)
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (255/175)
9 Strict Ring Dips
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
WORKOUT (FITNESS)
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (185/135)
6 Hand Release Push-Ups
9 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Thursday, March 9th
WORKOUT (PERFORMANCE)
AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (50/35)
*Increase Box Jumps by 4 reps each round. Mandatory step-down.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (35/20)
*Increase Box Jumps by 2 reps each round. Mandatory step-down.
(Score is Rounds + Reps)
Friday, March 10th
STRENGTH
6-4-2-2*
Front Squats
*Start Moderate and build to workout weight. Bar must come from floor.
(Score is Weight)
WORKOUT (PERFORMANCE)
“WAVE RUNNER”
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
(FITNESS)
“WAVE RUNNER (F)”
FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (155/105)
10-10-10-10-10-10-10-10-10
Knees to Chest
(Score is Time)