032822-040122

Monday (Mar 28th)

Strength:

Back Squat

1x20 Reps

*5lbs Heavier than last week, we will do this once a week building 5lbs at a time each week.

Compete:

For Time:

21-15-9

Burpees

12-9-6

Bar Muscle Ups

*12:00 Time Cap

Train:

21-15-9

Burpees

CTB

Tuesday (Mar 29th)

Strength:

5 Sets:

1 Squat Clean + 1 Front Squat

@75-85% of 1RM

*Start at 75% and if you feel good add weight up to 85% based on feel.

Compete:

4 Rounds For Time:

30/25 Cal Row

20 Alternating Pistol Squats

10 SHSPUs

*20:00 Time Cap

Train:

4 Rounds For Time:

25/20 Cal Row

15 Single DB Step Ups @50/35lbs

15 Hand Release Push-Ups

Wednesday (Mar 30th)

Strength:

Every 0:30 x7 Minutes:

1 Power Snatch @75% of 1RM snatch

Compete:

Every 5:00 x4 Rounds:

30 Sit Ups

200m Run

10 Power Snatches @155/105lbs

Train:

Every 5:00 x4 Rounds:

20 Sit Ups

200m Run

10 Power Snatches @ 115/85lbs

Thursday (Mar 31st)

Skill:

4 Rounds For Quality:

8 Bench Press

8 Strict Toes to Bar

Should be around 60-70% of 1RM bench.

Compete:

20:00 EMOM

1) 15/12 Cal Row

2) 5 Pull Ups + 10 Push Ups + 15 Air Squats

Train:

20:00 EMOM

1) 12/9 Cal Row

2) 5 Ring Rows + 10 Push Ups + 15 Air Squats

Friday (April 1st)

Strength:

Deadlift

2 Waves of:

5-3-1

*Add weight each set and go heavier on the second wave compared to the first wave.

Compete:

For Time:

60-40-20 Wall Balls @20/14lbs

6-4-2 Rope Climbs @15feet

60ft HSW

**20:00 Time Cap

Train:

For Time:

40-20-10 Wall Balls

30-20-10 TTB/Knee to Elbow

4 Wall Walks