March 31 – April 6 programming!!

Monday

Buy in – 2 Rounds

1:00 Ski (OR Row) (moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Alternating V Ups
5 Kip to Swing

A) 2 Sets
5 Bench Press @6-6.5 RPE

2 Sets
3 Bench Press @7-7.5 RPE

2 Sets
1 Bench Press @8-8.5RPE

*7 Push Up after each set.
**Rest as needed between sets.

Metcon – 2 sets:
AMRAP 2 Minutes
70 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
70 Double Unders
Max Toes to Bar in the time remaining

-rest 2 minutes b/t sets-

Buy out – Roll out quads and low back

Tuesday

Buy in – 2 Sets
1:00 Bike (moderate)
10 Overhead Squat (45/35)
10 Hanging Ring Scap retractions
5 Ring Kip to Swing
3-5 SUPER Slow Ring Dip

then 2 sets – 10 Slow Cossack Squats / 10 Hip Flows

A) 3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat
*Rest as needed between sets

Metcon – 5 sets
18/14 Calorie Bike
12 Overhead Squat (95/65)
4 Ring Muscle Up
-rest 1:1 b/t sets-

Buy out – Foam Roll lats

Wednesday

Buy in – 2 Round

1 min Row / 5 Broad Jumps / 1 min Ski / 10 Deadbugs / 10 Clamshells / 10 Ring Rows

Metcon –

3 Rounds
9 Box Jump Over (30/24)
15 Calorie Ski

-rest 3 minutes-

3 Rounds
21 Calorie Row
15 Calorie Ski

-rest 3 minutes-

3 Rounds
9 Box Jump Over (30/24)
21 Calorie Row

-rest 3 minutes-

3 Rounds
9 Box Jump Over (30/24)
15 Calorie Ski
21 Calorie Row

Rx+ 12/18/24

if time buy out

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets

Thursday

Buy in – EA Warm up

A) 5 Sets
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
*Rest 60-90 seconds between sets.
**Complex is completed unbroken!

B) 3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.

Metcon – 21-15-9

Russian KBS (70/53)

Burpees