Week of March 25, 2024

Monday
Bench Press 5x5

EMOM15
Min1: 15 Shoulder to OH
Min2: 10 Cal Row
Min3: 15 TTB/HKR

Wednesday
12-9-6-3
Strict Pullup
Bent Over DB Row

EMOM8
Min 1: KB Swings
Min 2: DB Reverse Lunges
Rest 2 Min
EMOM8
Min 1: DB Clusters (Clean + Thruster)
Min 2: Weighted Plank

Thursday
Strength Circuit - 4 sets x 12 reps of each
Seated DB Press
DB Fly
Lateral Raise
Front Raise

21-15-9
Deadlifts
Box Jumps

Friday
6 Rounds
Max Distance Bike in 2 minutes
Rest 1 minute

2 Rounds
30 Box Jumps
30 Goblet Squats
30 Hollow Rocks
30 Double Unders

Week of March 17, 2024

Monday
5 sets
8 Deadlifts (work up to a heavy set of 8)

4 Rounds
21-15-9
Hang Power Clean
Back Squat
Cash Out: Once 21-15-9 are complete, do 30 Pushups

Wednesday
15-12-9 not for time
Strict Pullup
Barbell Bent Over Row

TABATA
Coach/Athlete choice of 4 movements, 4 minutes each (8 rounds each).
Must complete all 8 rounds of the movement and then move onto the next one.

Thursday
Strength Circuit in the Pit
3 Sets
Back Attack

then

4 sets
6 Heavy DB Bench Press

AMRAP 11 min
100ft Slam Ball Carry with 30# Ball
11 Ball Slams
1 min Plank

Friday
Bike Calorie Intervals - every 4 minutes for 12 minutes
22 Calories

5 Sets within a 3 minute window
10 Calories Biked
30 Double Unders
10 Thrusters 55#
Remaining time complete as many Kettlebell Swings as possible
Rest 2 minutes