Week of March 18 – March 24

Monday

Olympic Lifting
EMOM x 3
3 Snatch Balances (50,60,70%)
–rest 1:00–

EMOM x 3
3 Snatch High Pulls (70%)
–rest 1:00–

EMOM x 3
2-3 Squat Snatches (70%+)

“Low Key”
AMRAP 12:
9 Burpee Pull-Ups (RX+ 5 Ring Muscle-Ups)
18 Alternating Dumbbell Snatch 50/35 (RX+ 10 at 70/50)
27 AbMat Sit-Ups (RX+ 15 GHD Sit-Ups)

CE – Bike Capacity
7:00 Max Calorie Bike

Tuesday

Skill
Spend 8-10min working on Jump Rope. This could be a new style, consistency, speed, etc.

“Megalodon”
6 Rounds in Teams of 2: (30min cutoff)
12 Box Jumps 30/24 (RX+ 36/30)
21 Goblet Squats 53/35 (RX+ 70/53)
500 Meter Row (RX+ Damper Setting 10/8)
*Switch each round*

CE – Midline
3 Rounds
10 Pausing (2s in Bottom) Overhead Squats (95/65)
0:20 Supine GHD Hold
0:20 Hip Extension Hold

Wednesday

Strength
In 15min, build to a heavy set of 3 Bench Press

“Double Pits To Chesty”
AMRAP 12:
40 Double Unders (RX+ 60 or 40 w/ Weighted Rope)
20 Push-Ups (RX+ HSPUs)
10 Toes to Bar (RX+ 0:20 L-Sit Hold)

CE – Odd Object
3 Rounds
100m Farmers Carry
200m Sled Drag

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.5
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.5
*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*

Sunday

“Steamroll”
AMRAP 25
150ft Sled Push
1 Lap Wreck Bag Run
2 Lap Regular Run