Monday 3/1
AMRAP20
6 Strict Pull-Ups > HARD ring rows
400m
12 Box Jumps > Step-Ups
Then
AMRAP2 x 4
5 Burpees
10 Air Squats
Plank Hold in remaining time
*Rest 1 Minute between rounds*
Tuesday 3/2
EMOM10
Evens: 1 Thruster (per side) + 1 Push Press (per side)
Odd: Rest
*add 1 rep each round*
Then
AMRAP14
10 DB Snatches (R)
10 OH Reverse Lunges (R)
10 DB Snatches (L)
10 OH Reverse Lunges (L)
20 Sit-Ups
Wednesday 3/3
5 Rounds:
In 2 MINS Complete:
3 DB Hang Cleans
6 Shoulder to OH
9 Front Squats
Max Burpees in remaining time
*Rest 2MIN between Rounds*
Then
For Completion
30 - 20 - 10
Goblet Squats
KB Swings
Goblet Step Ups
Thursday 3/4
EMOM20
MIN1 - 8-12 Plank Up & Over Plate (over + back is 1 rep)
MIN2 - 5-10 Strict Pull-Ups/Chin-Ups
MIN3 - 15/10 Cals
MIN4 - Max Plank Rotations
Then
5 Rounds
30 DUs > 60 SUs
20 Sit-Ups
Friday 3/5
E3MIN18
200m
20 Wall Balls
Then
Accessory Work
3-4 Rounds
10-15 reps
*Banded High Pulls
*Banded Face Pulls
*Banded Paloff Presses (per side)
*Seated Leg Raises (ADV: leg over & back KB/DB)
Saturday 3/6
9AM - Coaches Choice
Sunday 3/7
“McGhee”
AMRAP30
5 Deadlifts
13 Push-Ups
9 Box Jumps
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
Typically the deadlifts for this workout are heavy. You will get time before the workout to warm-up to a weight you can use that is challenging but doable with good form. Especially for the long duration of this workout.