Monday 3-22-2021
Strength
15 Minutes Build
Heaviest Complex
1 Strict Press
2 Push Press
3 Split Jerks
Metcon
12 Minute Ascending Ladder
1 STOH (95#/65#)
1 Box Jump
2
2
3
3…
Strength
15 Minutes Build
Heaviest Complex
1 Strict Press
2 Push Press
3 Split Jerks
Metcon
12 Minute Ascending Ladder
1 STOH (95#/65#)
1 Box Jump
2
2
3
3…
Strength
EMOM 12
Even: 5 Bench Press (AHAP)
Odd: 10 Box Dips
Metcon
AMRAP 5
As many Doubles as possible
Every break = 5 HSPU
AMRAP 5
As many Doubles as possible
Every break = 5 Ring Dips
AMRAP 5
As many Doubles as possible
Every break = 5 HR Push-ups
Skill
PR Your 1000m Row
Metcon
21 Cal Row
15 Devil Press- Box Step Overs (35#/20#)
9 MU
15 Devil Press- Box Step Overs
21 Cal Row
Strength
EMOM 12
Even: 5 Front Squat (AHAP)
Odd: 10 Walking Lunges
Metcon
“Unlucky 13”
3 Rounds
13 Clusters (95#/65#)
13 DB Swings (50#/35#)
13 OHS
Skill
PR Your Mile Run
Metcon
AMRAP 18
100m Sprint
3 Burpee-T2B
3 Reverse Burpee-T2B
20 Second Plank
Strength
EMOM 12
Even: 5 Strict Pull-ups
Odd: 10 DB Pull-overs
Metcon
“Lucky Se7en”
7 Rounds
7 Power Snatches (95#/65#)
7 CTB
7 Box Jumps
Strength
Bench Press
15 minutes to work
To a heavy single
Metcon
“Baseline- Open Prep”
AMRAP 20
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees
Strength
Deadlift
15 minutes to work
To a heavy single
Metcon
1-2-3-4-5-6-7-8-9-10
Power Cleans (185#/135#)
T2B
Strength
Pendlay Row
15 minutes to work
To a heavy single
Metcon
10 Minute Ascending Ladder
2 DB Hang Cleans (50#/35#)
2 Pull-ups
4
4…
Strength
Push Press
15 minutes to work
To a heavy single
Metcon
AMRAP 15
30 Doubles
15 HSPU
10 KBS
5 Strict Ring Dips
