Monday

Mar 31

Power Clean 
3-4 Sets:
3 Power Cleans at 70-80%
‍
*Rest 2-3 Minutes Between Sets 
‍
"Salt Water" 
AMRAP 3: 
15 Power Cleans (115/85)
15 Lateral Rower Burpees
Max Calorie Row
‍
Rest 3 Minutes 
‍
AMRAP 3: 
12 Power Cleans (135/95)
12 Lateral Rower Burpees
Max Calorie Row
‍
Rest 3 Minutes 
‍
AMRAP 3: 
9 Power Cleans (155/105)
9 Lateral Rower Burpees
Max Calorie Row

—-

Killer Core 

4 Supersets: 

30 Second Supine Chinese Back Plank

20 Med-Ball Twists

10 Barbell Sit-ups 

‍

Rest 1-2 Minutes Between Sets

Saturday

Hyrox

Part 1

Every 5:00 - rest time remaining - aim for :30s-1:00 rest

Station 1

1000m Bike Erg - Damper 10/7
30 Burpees

Station 2

1100m Run (2 Laps)

Station 3

500m Row
30 Front Rack DB Reverse Lunges

Station 4

1100m Run (2 laps)

Station 5

500m Ski
50ft Sled +135/90

Station 6

75 Wall-Balls

—-

10AM

Buy in:

2 x Grace (135/95)

Both people do 30 c & j at the same time

5 min cap

800 m run

50 kbs

30 pull-ups

4 wall walks

550 m run

50 kbs

30 pull-ups

6 wall walks

400 m run

50 kbs

30 pull-ups

6 wall walks

200 m run

50 lbs

30 pull-ups

8 wall walks

Friday 🌽

Strength

3 Sets:

2 bench press at 85-95%

Build. Rest 2:00.

Conditioning

“Abominable Snowman”

8RFT:

8 dumbbell snatches (70/50#)

8 push ups

8 box jumps (30/24”)

8 push ups

Time Cap: 18:00

Gun Show (If time allows)

3 Supersets:

20 DB OH tricep extension

20 banded chest fly (low to high)

Rest 1:30