031323-031723

Mon (Mar 13th)

Left on Main

Every 4:00 x 5rds

12/9 Cal Bike

5 Deadlifts @ 65-70%

60 Double Unders

Core Blaster

EMOM x 6

1: :45 Plank 2: 100' SB Bear Hug Slow Carry

3: :45 L-Sit

Tue (Mar 14th)

Push + Pull Day

EMOM 12:

1: 6-8 Bench Press @ 60-70% 2: 6-8 Strict Pull-Ups

Chip City

AMRAP 6

50 Sit Ups

50 Push Ups

25 Sit Ups

25 Push Ups

Rx+:

30 Strict HSPU

20 Strict HSPU

Wed (Mar 15th)

Clean and Jerk

EMOM 8

Building in weight to around 70%

8 working reps, start light to moderate and end no higher than 75%. This weight should be well above your working weight in the metcon.

The Berginator

For Time:

18 Clean and Jerks 115/85

6 Rope Climbs

600m Run

12 Clean and Jerks

4 Rope Climbs

400m Run

6 Clean and Jerks

2 Rope Climbs

200m Run

Cap 18min

Fitness:

Hanging DB Clean and Jerks

12,8,4 Rope Pulls

Rx+:

155/105

Thurs (Mar 16th)

AMRAP 25

25/20 Cal Row

20 DB Snatches 50/35

40 Wall Balls

25/20 Cal Ski

20 DB Snatches

40 Toe to Bar

Fitness:

50 SitUps

Rx+

70/50

Fri (Mar 17th)

Front Squats

Set 1-3 6 Reps at 65%

Set 4-6 8 Reps at 80%

2 working weights today . If 80% feels light, add a slower tempo or a pause to the bottom of the sqaut instead of going above prescribe percentage

Workout

5rds:

20 Kettlebells Swings 53/35

20 Burpees

Rx+:

70/53