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Workouts for 3/1 - 3/7

Updated: Mar 2, 2021

Monday 3/1


6 Strict Pull-Ups > HARD ring rows


12 Box Jumps > Step-Ups


AMRAP2 x 4

5 Burpees

10 Air Squats

Plank Hold in remaining time

*Rest 1 Minute between rounds*

Tuesday 3/2


Evens: 1 Thruster (per side) + 1 Push Press (per side)

Odd: Rest

*add 1 rep each round*



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*


For Completion

30 - 20 - 10

Goblet Squats

KB Swings

Goblet Step Ups

Thursday 3/4


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


5 Rounds

30 DUs > 60 SUs

20 Sit-Ups

Friday 3/5



20 Wall Balls


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



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.

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