Friday, Mar. 31

Part A: 5×2 Front Squat w. 2 sec Pause. Every 2:30.

Part B: 4 RFT

  • 20 KBS @53/35
  • 50ft. sled push @90/45
  • 30 sit ups.

After Party: 3x 10 Lat pulls with band and pvc.

Thursday, Mar. 30

Part A: 10 min of handstand progression.

Part B: “Jackie” For time= 1000m Row, 50 Thrusters @45/35, 30 pull ups.

After Party: 3×10 banded tricep pull downs

Wednesday, Mar. 29

Part A: 10 min EMOM of 1 Sumo Deadlift

Part B: 10 RDS

  • 1 Sq Snatch @ 135/95
  • 400 ft. Run
  • 5 HSPU.

After Party: 3x 30 sec per side plank

Tuesday March 28

Part A: 5x 5 Strict Press

Part B: For Time: 400 DU’s and 100 Push ups. Break up however you want.

After Party: 3 sets of ring rows + 10 band pull aparts

Monday, Mar. 27

Part A: 10 Min EMOM of 1 Cluster

Part B: 8 min AMRAP

  • 3 Power Snatch @95/65
  • 6 burpee BJ @24/20

After Party: 3×10 Snatch Grip RDL

17.5 is…

10 RFT

  • 9 Thrusters 95/65
  • 35 Double Unders

 

Thursday Mar. 23

Part A: 10 mins of handstand progressions

Part B: 21-15-9 of: Cal Row and Burpees over the rower

After Party:  50 mb Russian twists.

Wednesday Mar. 22

Part A: 6×3 Push Press

Part B: 10 RFT

Buy in 100 DU’s

  • 3 DL @225/155
  • 5 Push ups
  • 7 KBS @ 53/35.

After Party: 2x 1 min ring plank

Tuesday Mar. 21

Part A: 6x 1 Clean + 2 Hang Clean. Every 2:30

Part B: 4 RFT

  • 8 Clean and Jerks at 115/75
  • 8 pull ups
  • 8 burpees over the bar
  • 1 min rest

After Party: 50 ab mat sit ups

Thursday Mar. 16

Part A: OTM for 10 Mins

  • Even: 1 Power Snatch + 1 Snatch Balance.
  • ODD: 3 strict chin ups

Part B: 13 min AMRAP

  • 400 Ft Run
  • 8 Box Jumps@ 30/24
  • 18 sit ups
  • 28 RKBS @53/35.

After Party: 3x 1 min Plank