Monday 03/04/24
AMRAP 20
10 Front Squats (155/105)
20 Push Ups
400m Run
Tuesday 03/05/24
:50s on / :10s off
Row (Calories)
Box Jump Step Down
Sit-Ups
Rest
x 5 Sets
Wednesday 03/06/24
A1. Chin Over the Bar Hold x :20-:30s
rest :30s
A2. 8-10 Barbell Bent Over Row @ 20×1
rest 2 minutes x 3 sets
B. AMRAP 7
8 Alternating Dumbbell Push Press (50/35)
8 Front Rack DB Reverse Lunges (50/35)
2 Wall Walks
8/8/3 Wall Walks, 8/8,4 etc…
Thursday 03/07/24
Active Recovery Day WOD
4 Sets
500/400m Row
20 Plank Shoulder Taps
500/400m Ski
20 Air Squats
+
Coaches Choice: Mobility
Friday 03/08/24
FNL 24.2
Saturday 03/09/24
AMRAP 15
5 Toes to Bar
10 Alt DB Power Snatch (50/35)
100m Run
Sunday 03/10/24
AMRAP 20
10 DB Front Rack Box Step Ups (50/35) (20″ or knee height)
12/10 Cal Row
10 DB Push Press (50/35)
12/10 Cal Row
*split the above w/ a partner however*