Week of March 25 – March 31

Monday

“Wall-E”
AMRAP 20:
5 Walkout Push-Ups or 5 Wall Walks or 30′ Handstand Walk
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

CE – Strength
Pausing Back Squat
5 Sets of 3
1) 65%
2) 70%
3,4,5) 75%
*1st Squat = Pause for 3s in the bottom. 2nd + 3rd = No Pause.*

Tuesday

Olympic Lifting
EMOM 8 – Build to a heavy complex.
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch

“Inner Tube”
25-20-15-10-5: (25min cutoff)
Power Snatches (75/55)
Toes-to-Bar
Burpees

Wednesday

“Dead Broke”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
–Rest 5 Minutes–

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
–Rest 5 Minutes–

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

Thursday

“Helmet Hair”
5 Rounds: (25min cutoff)
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

CE – Recovery
5:00 Bike, 2:30 each side Low Dragon
4:00 Bike, 2:00 each side Front Split
3:00 Bike, 1:30 each side Pigeon
2:00 Bike, 1:00 each side Toe Saddle Archer
1:00 Bike, 0:30 each side Twisted Cross
1:00 REBOUND

Friday

“Rope-A-Dope”
AMRAP 15:
30/20 Calorie Assault Bike or Row
20 Alternating Dumbbell Snatches (50/35)
100 Double Unders
5 Rope Climbs

Saturday

“Macho Mile”
Teams of 3
4 Rounds For Time: (40min cutoff)
1200m Run Relay Style
6 Rounds of “Macho Man” (135/95) or (165/115) or (185/125) or (205/135)
*Swap every 200m / every round of Macho Man*

**1 Round of Macho Man**
3 Power Cleans
3 Front Squats
3 Push Jerks

Sunday

“Smirnoff”
3 Rounds: (35min cutoff)
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups