032023-032423

Monday

EMOM 30

1: 50 Double Under

2: 4 Power Clean @ 70-75%

3: 15/12 Calorie Row

4: 3 Shoulder to Overhead

5: 15-20 Abmat Sit Up

6: Rest

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Tuesday

Snatch

12min EMOM

1 Rep

EMOM 12 - Building to a tough single for the day. Feel free to power or squat, totally your choice.

Fitness 12min EMOM option

EMOM 12

1:  6 Alt DB (1) Snatch + 7 DB Goblet Squat

2:  :30 C2 Bike + 2 Lateral Burpee Over DB

All Of The Lights

For Time:

10-8-6-4-2

Power Snatch 75/55

Pull Up

-rest :60-

2-4-6-8-10

Front Squat 75/55

Toe to Bar

Rx+:

Bar MU

Fitness:

10-8-6-4-2

Kettlebell Swing

DB (2) Bent Over Row

-rest :60-

2-4-6-8-10

Kettlebell Swing

4-8-12-16-20

Abmat Sit Up

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Wednesday

Deadlift

6x3

Start around 70% and build to a heavy 3 for today.

Albacore

“partner workout”

1,000m Row + 125 Abmat Sit-Ups

800m Row + 80 Push-Ups

600m Row + 50 Toes to Bar

One athlete working at a time to keep intensity high. 

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Thursday

De-Loader

28min Flow

100ft Reverse Sled Drag or SB Carry

100ft Farmers Carry (Heavy)

1min Assault Bike

10/10 Paloff Press

400m run

Less "lungy" Lungs Thursday. Taking sometime to just move with a little bit of aerobic work and some essential accessories

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Friday

Back Squat

3 x 8 @ 65-75%

Solid maintenance work today, sets should be tough but doable. All sets should be the same across.

Dang it...

3 Rounds for Time

50 Double Under

8 Cluster 115/80

16 Bar Facing Burpee

15 min time cap

Fitness:

Cluster w/ Slamball

Burpee

75 Single Under

RX+

155/105

75 Double Under