MONDAY, MAR 21
STRENGTH – Bench Press
Bench Press
3×8
METCON
For time:
A.
21-15-9
Wall ball (20/14)
Assault bike cals
-Rest 2:00-
B.
21-15-9
Wall ball (20/14)
Rowing cals
Score is total time to complete parts A and B, including the rest period. Men and women perform the same calorie count today.
TUESDAY, MAR 22
Skill Practice
~10:00 to practice some of the skill movements of the day, ring muscle-ups and double-unders.
RMU Practice options:
False grip ring rows
RMU transitions on low rings (use band as needed)
Kips on rings (hips to rings)
Ring dips
Double-Under Practice:
Focus on elbow position (at sides)
Try a mixture of singles and doubles: single-single-single-double
METCON
AMRAP 13:
6/4 ring muscle-up
10 burpee-box jump-over
40 double-under
WEDNESDAY, MAR 23
STRENGTH
Thruster
5×5
Perform 5 challenging working sets. Barbell comes from the floor. You can build in weight the entire time.
ACCESSORY
Note: Please prioritize the strength portion of the workout. Don’t rush your thruster sets just to squeeze in the accessory.
For quality:
60 Bulgarian split squat
60 single-DB strict press
Total reps shown, partition between the two movements as needed, but split reps between arms/legs evenly. Example: 3 sets of 10L + 10R for each movement. Choose your own weight for each movement.
THURSDAY, MAR 24
METCON
AMRAP 25:
70m farmer carry (2 x 70/53)
50′ handstand walk, or 50m single-DB overhead carry (50/35)
300m run
-Rest 2:00-
FRIDAY, MAR 25
STRENGTH
Back Squat
3×8
Compare to last week, 3/16/22, where we did a 3×10 back squat. Goal is to exceed that weight.
METCON
3 rounds:
10 clean & jerk (155/105)
20 pistols, alt leg