Week of March 26, 2023

Day 1
EMOM for 10 minutes
3 Power Cleans and Jerks (increase weight slightly from previous week)

Team 6,000 Row - 30min Time Cap
In teams of 2, row a total of 6,000m. Break up the row with your teammate however you would like.

Day 2
4 Rounds in the Pit
10-14 reps of everything
Back Attack
Bulgarian Split Squat/Leg
Roman Chair
GHD Situps

AMRAP 12min
1-3-5-7-9-11…
Power Clean
Front Squat
Burpee Over Bar

Day 3
4 sets of 2 Tempo Bench Press at 90%
2 seconds down, 2 seconds up
Rest ~2 minutes at least

8 sets - 30min Time Cap
10 Deadlifts
10 Pushups
100m Sprint
Rest 2 minutes between sets

Week of March 19. 2023

Day 1
EMOM for 10 minutes
3 Power Cleans and Jerks

21-15-9-15-21
DB Hang Cleans 20#
12 Front Rack DB Walking Lunges between each set (total) 20#

Day 2
4 Rounds in the Pit
10-14 reps of everything
Leg Extension
Chest Supported Row
Lat Pulldown
Roman Chair

14 min AMRAP
26/20 Cal Bike (20 women 26 men)
20 Thrusters 55#
10 Pushups

Day 3
3 sets of 3 Tempo Bench Press at 85%
2 seconds down, 2 seconds up

For Time
40-30-20-10
Box Jump Overs
20-15-10-5
PVC Pipe Situps