The Week of: 01-APR-24

Monday: 01-APR-24

CONDITIONING:

“Frantasy Land”

For time:

21-15-9

Thrusters (95/65#)

Pull-ups

15-12-9

Thrusters (115/85#)

C2B Pull-ups

12-9-6

Thrusters (135/95#)

BMU

-rest 3 min-

Repeat.

CORE:

100 V-ups

2:00 Side Plank (ea. side)

Tuesday: 02-APR-24

CONDITIONING:

5 RFT:

15 DB Front Squats (50/35#)

12 Lateral Burpees

6 BMU

Cap = 14 minutes

STRENGTH:

Every 2:30 x3

8 Back Squats @ 65-70%

Wednesday: 03-APR-24

CONDITIONING:

In teams of 3; complete:

For time:

P1: 6K Row

P2: 12k Bike Erg

P3: 4 SB Carry Over Wall (pacer)

Cap = 20 minutes

*Echo = 8.4 miles

Thursday: 04-APR-24

CONDITIONING:

0:00 – 10:00

Run 800m

Into,

AMRAP

12 HSPU

2 Rope Climbs

-rest 5 min-

15:00 – 25:00

Run 800m

Into,

AMRAP

5 STOH (155/105#)

10 Pull-ups

*score is total reps completed

Friday: 05-APR-24

OLYMPIC WEIGHTLIFTING:

E2MOM x5

3 Power Cleans (pick your weight)

CONDITIONING:

2 RFTWT:

25 Deadlifts (225/155#)

25 TTB

25 BJO (24/20”)

-rest 2 min-

Cap = 12 minutes

Saturday: 06-APR-24

CONDITIONING:

Max Effort Intervals:

1:00 on, 1:00 off

2 Rounds:

1 – Hang Squat Clean Thrusters (95/65#)

2 – Calorie Row

3 – WBS (20/14#)

4 – Calorie Ski

5 – Pistols

6 – Calorie Bike Erg

*score is total reps completed

SKILL PRACTICE:

In time remaining