3/12 - 3/18
Monday
Strength
Deadlift
3 reps each @ 70%, 80%
3 + reps @ 90%
WOD
Tabata (8 rounds/16 intervals)
Knees To Elbows
Burpees
Tuesday
Strength
Bench Press
3 reps each @ 70%, 80%
3 + reps @ 90%
WOD
9 minute AMRAP
6 Hang Power Cleans (135/95)
3 Ring Muscle-ups
Wednesday
25 minute AMRAP
Row, 15 Calorie
15 Pull-ups
15 Push-ups
Run 100 Meters
Thursday
Strength
Back Squat
3 reps each @ 70%, 80%
3 + reps @ 90%
WOD
Annie
50-40-30-20-10
Rep Rounds For Time
Double-unders
Sit-ups
Friday
Strength
Shoulder Press
3 reps each @ 70%, 80%
3 + reps @ 90%
WOD
For Time
9 minute Ascending AMREP
3-6-9-12-15-18-21…
Strict Handstand Pushups
Chest To Bar Pull-ups
Box Jumps (24/20)
Saturday
5 Rounds For Time
30 Wall Balls (20/14)
15 Box Jumps(24/20)
30 Kettlebell Swings (55/35)
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