Wednesday, March 20th

SD:
A. Bench 5-5-AMRAP
65%-75%-85% of 1RM
B. Bench 5x10 @ 60% 1RM
C. Weighted Supinated Pull-Ups 2-3 x5
D1. 15 Back Extensions x4
D2. 30 Sit-Ups x4

ESD:
A. Back Squat 10-8-6-4-2
+
7 Sets of
30 sec Thrusters @45#
30 sec Rest
30 sec Sit-Ups
30 sec Rest
30 sec KB Swings
30 sec Rest
30 sec Sit-Ups
30 sec Rest

Monday, March 18th

SD:
Find your 1RM in:
A. Bench
B. Squat
C. Dead Lift

ESD:
"Karen"
150 Wall Balls for time

Thursday, March 14th

SD:
A. Dead Lift 3-3-AMRAP
B. Dead Lift 5x10 @65%
C. Push Press 3-3-3-3-3
D. Tabata Sit-Ups

ESD:
AMRAP in 10 min of
5 Shoulder to Overhead (115/95/75)
10 Dead Lift
15 Box Jumps

+

EMOM for 15 mins
2-3 Hang Power Cleans

Tuesday, March 12th

SD:
A. Back Squat 3-3-AMRAP
B. Back Squat 10-10-10-10-10 @60%1RM
C1. 20 Step OH Walking Lunge with Weight x5 rest 90 sec
C2. 10 Box Jump Step Down x5 rest 90 sec
D. 100 Wall Ball For Time

ESD:
A1. Bench 5-5-3-3-3 Rest 2 min
A2. AMRAP Pull-Ups -2 x5 rest 2 min
+
AMRAP in 15 min of
10 Dead Lift 135#/95#
10 Wall Ball
10 Burpees

Wednesday, March 6th

SD:
A. Bench 3-3-AMRAP
B. Bench 10-10-10-10-10 @60% 1RM
C. DB Incline 15-12-9-6
D. 10 SA DB Row (each arm) x5
E. 15 K2Es x4

ESD:

7 sets @ high effort:

30 sec Power Clean @ 95lbs

30 sec rest

30 sec Bike

30 sec rest

+

7 min rest

+

3 sets @ high effort:

60 sec Thruster @ 45lbs

60 sec rest

60 sec Rowing

60 sec rest

Monday, March 4th

SD:
A. Dead Lift 5-5-AMRAP
B. Front Squat 10-8-6-4-2
C1. 10 GHD Raises x5 Rest 20 sec
C2. 10 Box Jumps x5 - Step Down rest 2 min
D.  50 Burpees For Time

ESD:
A. Bench Press 3-2-1
B. Hang Power Clean 5-5-5-5
C. Press 5-4-3-2-1
+
3 min AMRAP
3 KBS
3 Burpees
Rest 3 min
3 min AMRAP
3 KBS
3 Burpees