MONDAY, MAR 15
STRENGTH
Every 1:30 x 8:
2 thrusters
Barbell begins on the floor. Start light and build in weight.
METCON
AMRAP 12:
15/12 cal assault bike
10 power clean (115/80)
5 thruster (115/80)
TUESDAY, MAR 16
METCON
Every 2:00 x 10:
Interval 1 – 5/4 strict pull-up + 15 abmat sit-up (or 12 GHD)
Interval 2 – 8 chest-to-bar pull-up + 7 sandbag-over-shoulder
Goal: +/- of 1:00 each round. Scale the reps or movements to be in that range. Split the class in half and start each half on different intervals as needed to share equipment.
WEDNESDAY, MAR 17
STRENGTH
Every 2:00 x 5:
5 deadlift @ 70-80%
First working set at ~70%, building to about 80% in the E2MOM.
METCON
5 rounds:
16 DB box step-up (50/35)
20 unbroken wall ball (20/14)*
*Penalty: If you break on the wall balls, perform 20 double-under
THURSDAY, MAR 18
METCON
For time:
M = 40-30-20-10, F = 32-24-16-8
Calorie row
Push-up
*175m farmer carry after each round (2 x 53/35)
FRIDAY, MAR 19
METCON
AMRAP 18:
400m run
30 single-arm Russian KB swing (53/35)
15 burpee