The Week of: 25-MAR-24
Monday: 25-MAR-24
CONDITIONING:
3 RFTR:
AMRAP 3
3 Cleans (135/95#)
6 Push-ups
9 Air Squats
-rest 1 min-
AMRAP 3
400m Run
ME Double Unders
-rest 1 min-
*score is total reps completed
Tuesday: 26-MAR-24
STRENGTH:
Every 2:30 x4
6 Back Squats @ 70-75%
CONDITIONING:
For time:
21-15-9
Deadlifts (225/155#)
HSPU
Pull-ups
Cap = 10 minutes
Wednesday: 27-MAR-24
OLYMPIC WEIGHTLIFTING:
E2MOM x6
3 Hang Snatches
*pick your weight
CONDITIONING:
For time:
30 Snatches (115/85#)
50 BJO (24/20”)
10 Rope Climbs
Cap = 10 minutes
Thursday: 28-MAR-24
CONDITIONING:
FTR:
6 min at each station:
:30 on
:30 off
Station 1 – Echo Bike
Station 2 – Ski
Station 3 – Bike Erg
Station 4 – Row
Station 5 – SB Carry
*rest 1 min between stations
**score is total reps completed
Friday: 29-MAR-24
CONDITIONING:
AMRAP 12
200m Run
15 TTB
5 Front Squats (205/145#)
-rest 3 min-
In 6:00
Find a Heavy Squat Clean
CORE:
For time:
75 AbMat Sit-ups
50 Russian Twists
25 Hollow Rocks
50 Russian Twists
75 AbMat Sit-ups
Saturday: 30-MAR-24
CONDITIONING:
With a partner; complete:
800m Run (400m ea.)
40 BOTW
600m Run (300m ea.)
30 BOTW
400m Run (200m ea.)
20 BOTW
BB SESSION:
3 RFQ:
20 DB Bench Press
15 BB Curls
20 Push-ups
15 DB Hammer Curls (ea. arm)