Week of 3/18/24 - 3/22/24

Week of 3/18/24 - 3/22/24


Monday - 3/18/24
Deadlift

  • 3-3-3-3-3 | Increasing

    • Score = Weight

18-15-12-9: For Time

  • Double Dumbbell Deadlift (50/35 lbs)    

  • 500m Bike

    • Score = Total Time Rx1= 40/25 lbs Rx3= 60/40 lbs


Tuesday - 3/19/24
25 Minute AMRAP:

  • 250m Row    

  • 10 Front Squat (95/65 lbs)    

  • 10 Ring Dips    

    • Score = Total Rounds + Reps

    • Rx1= 7/5 Ring Dips

    • Rx3= 115/75 lbs

Wednesday - 3/20/24
5 Rounds - Not For Time (Quality):

  • 150’ DB Ball Carry    

  • 15/12 Cal Ski Erg    

  • 90FT Sled Push (225/155 lbs)    

  • 10 Strict Toes to Bar

    • Score = Weight of D-Ball


Thursday - 3/21/24
Split Jerk

  • 5-5-3-3-1-1-1-1

    • Score = Weight Used

3 Rounds - For Time:

  • 50 Double Unders    

  • 10 Handstand Push-ups  

    • Score = Total Time

    • Rx1= 1 Abmat HSPU

    • Rx3= 20’ HS Walk


Friday - 3/22/24
Hollow Hold

  • 5 Sets

    • 30” work | 1 Minute Rest Score = Time Held unbroken (5 Scores)

18 Minute AMRAP:

  • 6 Burpee Pull-ups    

  • 12 Power Snatch (75/55 lbs)  

  • 18 Sit-ups

    • Score = Total Rounds + Reps

    • Rx1= 45/35

    • Rx3= 95/65 lbs