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