3.11 - 3.17

Monday

Bench Press 5x 6 (3 second negatives)

Weighted Chin Ups 5x6


Metcon 

5 Rounds

:90 ON , :90 OFF

20/14 Cal Row Sprint

into

Max Burpees Over the Rower in remaining time

Accessory Work

3 Rounds

Neutral Grip DB Bench Press 

x12 Reps

immediately into;

1 set of “21s” with a 45/35lb barbell

-Rest as needed-




Tuesday 

5 Rounds

10 KB DL

50m Sled Sprints

-2 min Rest-

*hex bar challenge RX+ (3 plates / 2 plates)*


Partner Metcon

100 Calories Bike

100 Thrusters (75/55)




Wednesday 

Hang Power Snatch EMOM


4EMOM

6 Hang Power Snatch


1 min Rest


4 EMOM

4 Hang Power Snatch


1min Rest


4 Emom

2 Hang Power Snatch



Metcon


75 TTB

*Everytime you break 50 Double Unders*


Accessory Work


Ab Mat Sit Ups

Count how many times you broke during the TTB and multiply that by 5. Breaking up 10 times is 50 sit ups!



Thursday 


Every 4 min for 5 Rounds

15/10 Calories

10 Box Jump Overs

12 Single Arm DB Press (6/6)

*challenge: DB Snatch*

*choose your own box*


Accessory Work 


3 Giant Sets

Weighted Dips x6

Skull Crushers x15

Band Pull apart x20



Sunday

EMOMx28

A. 12/10 Calories Assault Bike

B. 12 Burpees

C. 50 Double Unders

D. 1 Min Plank