CONDITIONING:
AMRAP in 18 minutes of:
24/20 calorie Bike
200 meter Run
16 Hang Power Snatch (75/55)
WEDNESDAY 210331
STRENGTH:
Back Squat 10-10-10-10-10
CONDITIONING:
21-15-9 reps for time of:
Back Squats (185/125)
Burpees
TUESDAY 210330
CONDITIONING:
AMRAP in 20 minutes of:
20 Dumbbell Bench Press (50/35)
20 Dumbbell Deadlift (50/35)
60 Double-unders
MONDAY 210329
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
2 Round for time:
200 meter Run
20 Toes to Bar
200 meter Run
20 Push Press (95/65)
SATURDAY 210327
WORK CAPACITY:
Workout 21.3
For total time:
15 front squats (95/65)
30 toes-to-bars
15 thrusters (95/65)
Rest 1 minute
15 front squats (95/65)
30 chest-to-bar pull-ups
15 thrusters (95/65)
Rest 1 minute
15 front squats (95/65)
30 bar muscle-ups
15 thrusters (95/65)
Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
FRIDAY 210326
WORK CAPACITY:
On the minute for 30 minutes of:
Minute 1: Calorie Machine
Minute 2: Burpees
Minute 3: Rest
THURSDAY 210325
STRENGTH:
Front Squat 5x5
@70% of 1RM
WORK CAPACITY:
15-12-9-6-3 reps for time of:
Calorie Row
Ball Slam (35/25)
WEDNESDAY 210324
WORK CAPACITY:
For time:
5 Rounds of:
30 Sit-ups
30 Air-Squats
*directly into*
1 Mile Run
TUESDAY 210323
STRENGTH:
Every :90 seconds for 10 sets
1 Snatch + 1 Overhead Squat
WORK CAPACITY:
5 Rounds for time of:
10 Overhead Squats (75/55)
5 Bar Muscle Ups
MONDAY 210322
WORK CAPACITY:
10 Rounds for time of:
3 Power Cleans (225/155)
15 Hand Release Push-ups
30 Double-unders
SATURDAY 210320
CONDITIONING:
Open Workout 21.2
For Time:
10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
30 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
40 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
50 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
FRIDAY 210319
CONDITIONING:
3 Rounds for time of:
800 meter Run
500 meter Row
30 Dumbbell Box Step-ups (50/35) (20inch)
THURSDAY 210318
STRENGTH:
Build to a heavy complex of:
3 Push Press
2 Push Jerk
1 Split Jerk
CONDITIONING:
For Time:
40 Burpee Box Jumps (30/24)
WEDNESDAY 210317
CONDITIONING:
AMRAP in 20 minutes of:
200 meter Run
20 Wall-Ball (20/14)
20 Sit-ups
TUESDAY 210316
STRENGTH:
EMOM for 10 minutes of:
3 Deadlifts @80% of 1 RM
CONDITIONING:
5 Rounds for time of:
10 Deadlifts (155/105)
10 Chest to Bar Pull-ups
MONDAY 210315
CONDITIONING:
AMRAP in 10 minutes of:
20 Dumbbell Power Snatch (50/35)
20/14 Calorie Row
Rest 5 minutes
AMRAP in 10 minutes of:
20 Dumbbell Hang Clean and Jerks (50/35)
20/14 Calorie Row
SATURDAY 210313
WORK CAPACITY:
Open 21.1
For Time
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walks
210 Double-unders
FRIDAY 210312
WORK CAPACITY:
For Time:
60 Air Squats
400 meter Run
40 Air Squats
800 meter Run
20 Air Squats
1600 meter Run
THURSDAY 210311
WORK CAPACITY:
AMRAP in 20 minutes of:
500 meter Row
10 Strict Pull-ups
20 Sit-ups
WEDNESDAY 210310
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Russian Kettlebell Swings (24/16)
Bodyweight Step Back Lunges
Double-unders
