The Week of: 18-MAR-24
Monday: 18-MAR-24
CONDITIONING:
For time:
600m-400m-200m
Run
30-20-10
HSPU
Hang Cleans (95/65#)
Cap = 18 minutes
CORE:
AMRAP 5
10 Side V-ups (R)
10 Side V-ups (L)
10 Sit-ups
*score is total reps completed
Tuesday: 19-MAR-24
STRENGTH:
E2MOM x5
4 Back Squats @ 65-75%
CONDITIONING:
For time:
48 Double Unders
24 Goblet Lunges (53/35#)
48 Double Unders
-rest 1 min-
48 Double Unders
24 FR Lunges (53/35#)
48 Double Under
-rest 1 min-
48 Double Unders
24 OH Lunges (53/35#)
48 Double Unders
Cap = 14 minute cap
Wednesday: 20-MAR-24
OLYMPIC WEIGHTLIFTING:
E2MOM x5
3-3-2-2-2
Power Snatches
*pick your weight
CONDITIONING:
2 RFT:
20 Lateral Burpees
15 Power Snatches (115/85#)
25 TTB
Cap = 12 minutes
Thursday: 21-MAR-24
CONDITIONING:
For time:
Run 400m
4 Rounds:
“Cindy”
5 Pull-ups
10 Push=ups
15 Air Squats
Run 400m
3 Rounds:
“Cindy”
5 Pull-ups
10 Push=ups
15 Air Squats
Run 400m
2 Rounds:
“Cindy”
5 Pull-ups
10 Push=ups
15 Air Squats
Cap = 21 minutes
Friday: 22-MAR-24
OLYMPIC WEIGHTLIFTING:
E2MOM x5
3-3-2-2-2
Power C&J
*pick your weight
CONDITIONING:
CTL 9
3-5-7…
BJO (24/20”)
5 Cleans (135/95#)
5 STOH (135/95#)
*score is total reps completed
Saturday: 23-MAR-24
CONDITIONING:
3 RFTR:
AMRAP 2
300m Row
ME Wall Walks
-rest 1 min-
AMRAP 2
600m Bike
ME Rope Climbs
-rest 1 min-
*score is total reps completed