Monday 02/26/24
“Dorian’s Swole Session”
A1.Weighted Chin-up x 3-5 reps
A2.Close Grip Bench Press x 8 reps
rest 2 mins x 4 sets
+
AMRAP 20
5 Burpees
10 Pull-ups
20 Reverse Lunges (no added weight)
30 Sit-ups
60 Double Unders
Tuesday 02/27/24
“Chief”
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
1 minute Rest after each 3-minute AMRAP
Repeat 5 times total
Wednesday 02/28/24
Tempo Back Squat x 3 reps (3 second negative)
rest 2 min x 3 sets
Partitioned any way:
40 pull-ups
80 cal. row
120 wall-ball shots 20/14
Time cap: 20 min.
Thursday 02/29/24
A1.KB Windmill x 6 reps per side
A2.Band Lat Pulldown x 12
rest 2 mins x 4 sets
For Time (w/a partner)
10-20-30-40-50-60
Ski erg Cals
Rower Cals
*30 minute cap*
Friday 03/01/24
FNL 24.1
Saturday 03/02/24
10 RFT
2 Wall Walks 4 DB Hang Clean Thrusters (50/35) 30 Double Unders + Coaches Choice – Core Cash Out
Sunday 03/03/24
For Time
1000/800m Row 100 Burpees 1000/800m Row 100 Box Jumps (24/20) *work split however*