WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
25 Sumo Deadlift High-Pull (95/65)
STRENGTH:
Deadlift 3-3-3-3-3
MONDAY 250324
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
3 Wall Walks
STRENGTH:
Power Clean 5-5-5-5-5
SATURDAY 250322
WORK CAPACITY:
For Time:
500-400-300-200-100
Meter Row
5-4-3-2-1
Rope Climbs
STRENGTH:
Pause Front Squats
Every :90 for 6:00
2 Reps
Then
7:00 to establish a Heavy Double
*Full two second pause in bottom
FRIDAY 250321
STRENGTH:
Shoulder to Overhead Complex
Every :90 for 15:00:
1 Push Press + 1 Push Jerk + 1 Split Jerk
WORK CAPACITY:
5 Rounds for Total Reps:
:30 on / :30 off
Max Handstand Push-Ups
Max Alternating Dumbbell Rows
THURSDAY 250320
WORK CAPACITY:
Every 5:00 for 25:00
10 Shuttle Runs
12/9 Calorie Row
12/9 Calorie Bike
SKILL:
For Time:
Partner Burpee Pyramid*
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (each)
*P1 1 Burpee, then P2 1 Burpee, then
P1 2, P2 2, 3/3,4/4...8/8, then back down 7/7,
6/6...1/1 (both partners will do 64 Burpees
AFAP)
WEDNESDAY 250319
WORK CAPACITY:
4 Rounds For Time:
200 Meter Run
20 Hang Dumbbell Snatch (50/35)
7 Bar Muscle Ups
STRENGTH:
Snatch Complex
Every 2:00 for 14:00 complete:
1 Squat Snatch + 2 Overhead Squats
TUESDAY 250318
WORK CAPACITY:
3 Rounds For Time:
25 Box Jump Overs (24/20)
20 Toes to Bar
15 Power Cleans (135/95)
1:00 Rest
STRENGTH:
Front Rack Lunge 8-8-8-8
MONDAY 250317
WORK CAPACITY:
For Time:
2-4-6-8-10-12 reps of
Lateral "Pogo" Burpees
Front Squats (155/105)
STRENGTH:
Back Squat 10-10-10
SATURDAY 250315
WORK CAPACITY:
“25.3”
For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts (225/155)
5 Wall Walks
25 Cleans (135/85)
5 Wall Walks
25 Snatches (95/65)
5 Wall Walks
50 Calorie Row
FRIDAY 250314
WORK CAPACITY:
3 Rounds For Time:
12 Power Snatch (95/65)
18 Dumbbell Box Step Ups (24/20) (50/35)
12 Overhead Squats (95/65)
18 Dumbbell Box Step Ups (24/20) (50/35)
STRENGTH:
Power Snatch 2-2-2-2-2
THURSDAY 250313
WORK CAPACITY:
6x AMRAP in 3:00 / 2:00 Rest
100 Meter Plate Carry (45/25)
15 Burpees to Plate
Max Calories on Bike in remaining time
WEDNESDAY 250312
STRENGTH:
Deadlift 5-5-5-5-5-5
WORK CAPACITY:
Every 2:00 for 16:00
200 Meter Run*
*Must complete in negative splits
TUESDAY 250311
WORK CAPACITY:
AMRAP in 22 Minutes:
10 Double Unders
1 Wall Walk
1 Power Clean (185/125)
then
30/3/3,
60/6/6,
90/9/9,
150/15/15,
210/21/21
STRENGTH:
In 6:00 Accumulate time
in Freestanding HS Hold
MONDAY 250310
WORK CAPACITY:
For Time:
60 Air Squats
30/24 Calorie Row
15 Burpee Box Jumps (30/24)
40 Air Squats
20/16 Calorie Row
10 Burpee Box Jumps
20 Air Squats
10/8 Calorie Row
5 Burpee Box Jumps
STRENGTH:
Back Squat 3-3-3-3-3
SATURDAY 250308
WORK CAPACITY:
“25.2”
For Time:
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-Bar Pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (135/95)
FRIDAY 250307
STRENGTH:
Bench Press 9-9-6-6-3-3
WORK CAPACITY:
For Time:
2 Rounds
400 Meter Run
9 Muscle Ups
straight into
2 Rounds
300 Meter Run
6 Muscle Ups
straight into
2 Rounds
200 Meter Run
3 Muscle Ups
THURSDAY 250306
WORK CAPACITY:
AMRAP in 20 Minutes:
25' Goblet Walking Lunges (53/35)
20 Kettlebell Swings
25' Goblet Walking Lunge Steps
20 Sit Ups or V-Ups
1:00 Rest
STRENGTH:
Every 2:00 for 8:00
1 Max Effort Ring Support Hold
WEDNESDAY 250305
STRENGTH:
Squat Clean + Jerk + Hang Squat Clean + Jerk
EMOM for 5 minutes:
1 Complex
Every 2:00 for 12:00
1 Complex
WORK CAPACITY:
AMRAP in 6 Minutes:
40/32 Calorie Bike
Max Single Dumbbell Clean and Jerk in remaining time (50/35)
TUESDAY 250304
WORK CAPACITY:
For Time:
21 Deadlift (225/155)
200 Meter Run
5 Rope Climbs
200 Meter Run
15 Deadlift (225/155)
200 Meter Run
3 Rope Climbs
200 Meter Run
9 Deadlift (225/155)
200 Meter Run
1 Rope Climb
STRENGTH:
Deadlift 1-1-1-1-1
MONDAY 250303
WORK CAPACITY:
Every 5:00 for 30:00
500/450 Meter Row
30 Air Squats
