Monday 3/16
Warm up: :60 row, bike, ski or run + :30 jacks + 10 pass throughs + 5 squats with band overhead + Burgener snatch warm up
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Every :90 for 4 rounds:
1st: 1 snatch + 1 hang snatch + 1 squat snatch (A) or 1 snatch + 1 hang snatch + 1 OHS (B) or 7 double dumbbell snatch + 5 squats with arms overhead (no weight) (C)
2nd: :30 barbell roll outs (A) or :30 plank on barbell (B) or :30 overhead plate hold, ribs down, lower back tucked (C)
*Cluster A work to tough snatch complex
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For time (20:00 cap):
45 calorie row
45 wall balls
45 toes to bar or kipping knees to elbow or strict knee raises
45 wall balls
45 calorie row
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3 rounds not for time:
15 banded lat pull downs
10 renegade rows
Tuesday 3/17
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 pec stretch + 20 m bear crawl + 20 m high knees + 7 burpees
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For 12:00, steady pace:
10 kipping pull ups (A) or 10 banded pull ups (B) or 10 ring rows, as horizontal as possible (C)
40 KB front rack carry
10 push ups, chest to ground, thighs off (A) or 10 hand release push ups (B) or 10 push ups on knees (C)
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For time (20:00 cap):
30 clean and jerks (95/65) or use dumbbells
75 double unders or 150 singles
20 clean and jerks (115/85)
75 double unders or 150 singles
10 clean and jerks (135/95)
75 double unders or 150 singles
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Not for time:
Accumulate a total of 50 plank ups
Accumulate a total of 75 shoulder taps
Wednesday 3/18
Warm up: :60 row, bike, ski or run + 2 rounds - 12 good mornings + 5 inch worms with push ups + :30 hollow hold + 5 suitcase deadlifts/side
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Every :90 for 4 rounds:
1st: 5 bench press, no heavier than 85% 1RM or 6-8 DB bench press
2nd: :20 L-sit on rings or parallettes (A) or :20 tuck hold on rings or parallettes (B) or :20 tuck hang from bar, focusing on scapula engagement (C) or 20 single leg v-ups
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For time (20:00 time cap):
27-21-15-9-3
Deadlift (no heavier than 225/155) or Dual DB or KB Deadlift
Box jumps or step ups
Cash out: 30 burpees
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2-3 rounds not for time:
:30 sorenson hold, weighted if possible
20 banded tricep pulls
Thursday 3/19
Warm up: :60 row, bike, ski, or run + 2 rounds - 15 banded overhead tricep extensions/side + 15 banded forward raises + 15 banded pull aparts + 20 m Samson stretch
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Every :60 for 12:00:
1st: 5 tempo ring dips (:03 down, :03 hold at bottom) or 5 tempo banded dips from rings or GHD or :30 dips from box
2nd: 10 overhead lunges (95/65) or DB overhead lunges or plate overhead lunges
3rd: 15 KB swings
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21-15-9
Handstand push ups or pike push ups or hand release push ups
Hang power cleans (135/95) or hang DB cleans
*400 m row, bike, ski or run after each round
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Not for time:
200 m Farmers Carry
Friday 3/20
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m quad stretch + :30 pigeon stretch/side + :30 flutter kicks + :30 wall sit
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Every 2:30 for 6 rounds:
Back squat (work to tough triple) + 200 m run or :30 goblet squats + 200 m run
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3 rounds, for total reps:
:60 Devil Press (30/20#)
:60 Sit ups
:60 Bike cals
:60 rest
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Not for time:
Accumulate 100 weighted glute bridges, either with barbell or plate. Add band above knees if you’re extra :)