Monday
A. 4-5 sets
– Power Clean + Squat Clean + FS
B. 4-5 Sets:
– FS X 6 (add weight)
C. 3 Sets:
5 Min AMRAP:
– 500m Run
Then, AMRAP:
– 10 Step Ups (+wtd. vest)
– 20 Air Squats (+wtd. vest)
Rest 60s
*Pick up where you left off
Tuesday
A. Accumulate:
– 35-45 Strict Pull Ups in AMRAP Sets (match last week)
*AMRAP UB Pushups after each set
B. 2-3 Sets:
– DB Bench X 10 + BB Skull Crusher Burnout
– Banded Lat Pulldown X 10 + BB Curl Burnout
– Lying BB Leg Lift Complex X 6-8
C. For Time: (18 cap)
– 1k Row
– 50 Pullups
– 50 Lat. Burpee over Rower
*RX+ w/ wtd. Vest
Wednesday
A. Accumulate:
– 40-50 DL in UB Sets (match weight to last week)
*200m Run between each set
B. 2-3 Sets
– 10 Wtd. Hip ext. Off GHD
Into
– 10 Elevated BB RDL
C. 3 Sets:
– 60s Cals AB
– 60s SB OTS (120/80) (+150/100)
– 60s Dus
– 60s Wall Balls (20/14)
Rest 60s
Thursday
A. 4 Sets:
7 Min AMRAP:
– 50/40 Cals Row/Ski
– 40 BF Burpees
– AMRAP Cals Row/Ski
Rest 2 mins
*alternate Row/Ski every round
Friday
A. 24 Min AMRAP:
– 1200m Run
Then, w/ remaining time AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
@ 24:00
B. For Time:
– 1200m Run
*RX+ w/ vest
Saturday
*NO CLASSES! SPRING FLING 8am-2pm!!
Sunday Open Gym
– 8:30 am-10:30am