Monday 3/26

Accessory: Lunges

Back Rack
6 Sets of 10(total)
Build each set

Workout of the day

12 min Amrap-
30 Du
20 Wall Balls 20/14#
10 T2B

Thursday 3/22

Strength: Deadlift

1 Rep Max

Workout of the day

4 Rounds-
Row 25 cals
Max rep touch and go power cleans @65% of max

*rest 90 seconds between sets

Wednesday 3/21

Workout of the day

Benchmark workout

“Cindy”
20 min amrap-
5 Pull-ups
10 Push ups
15 Air Squats

Accessory work-
10 min alternating EMOM-
:20-40 second Handstand Hold
:20-30 second Ring Support

Tuesday 3/20

Strength
Bench Press
1Rep Max

Workout of the day

14 min amrap-
15 KBS 53/35#
8 Burpees
15 KB High Pulls
8 Burpees

Monday 3/19

Strength :Back squat
5×5

Workout of the day

For time-
80 Double Unders
20 Thrusters 95/65#
60 Du
15 Thrusters
40 Du
10 Thrusters
20 Du
5 Thrusters

Friday 3/16

Strength:Close grip Bench Press
10-10-10-6-6-6

Workout of the day

10 min amrap-
30 Du
10 Devils press
5 Bar muscle ups (scale is 2x pull-ups or jumping pull-ups

Thursday 3/15

Workout of the day

Partner wod
For time-
Row 2000m
Then
Partner DT(alternating rounds)-
10 rounds(total) of-
12 Deadlifts 155/105#
9 Hang cleans
6 Push jerks
Then
Row 1000m

Wednesday 3/14

Workout of the day

5 rounds for time-
12 Box jumps
12 Burpees
2 Rope climbs

Accessory work-
Tabata-
Leg raises
Russian twists
Knees to chest

Tuesday 3/13

Olympic Work:
1 snatch every :30 seconds for 12 minutes

Workout of the day

12 min amrap-
15 Cal row
12 T2B
9 Hspu

Monday 3/12

Strength: Front Squat
Warm up
6×5

Workout of the day

For time- (15 min time cap)
21-15-9-15-21
Wall balls
Kbs 53/35#