3.4 - 3.10

Monday

Every 3 Min for 5 Rounds
6-8 Bench Press (
directly into
10 BJO 30/24 (AFAP)
*start cycling these box jump overs*


Metcon

4 rounds:
Max Close Grip Bench
Into
Max DB Bent Row

Work for :40 rest for :20 
1 round is 40 sec press rest 20 sec into a 40 dB bent row rest 20 sec Go directly into round 2

Accessory Work
3 Sets 
1min. of close grip push-ups holding DB’s 
1min. of DB hammer bicep curls (same DB’s) 
Rest 1min.


Tuesday


EMOM x 4min.
Calories (15/10 Row or 12/9 Bike)
 immediately into;

EMOM x 4min.
5 Front Squats from the Floor
+ immediately into;

EMOM x 4min.
Calories Row/Bike
immediately into;

EMOM x 4min.
5 Front Squats from the Floor

Accessory Work 
Single leg Step Ups
3x6 Each Leg 
20 inch box build off last week




Wednesday

Snatch
Emomx3 
10 Snatches
Rest 1 Min
EMOMx3
6 Snatches
Rest 1 min
Emom x3
4 Snatches

*today is strictly barbell cycling. More focused on how we chain each rep together rather than how much weight is being moved*

Metcon
5 Rounds
10 KB Deadlifts
Shuttle Sprint 10-20-30m
-Rest 1 Min-
*challenge- use the hexbar for DL*

Thursday

Every 4 min for 5 Rounds 
20/14 Bike Sprint 
10 Single Arm Push Press or Jerk

Accessory Work
3 Sets
15 Lateral Raises directly into
15 Front Raises 

Sunday

200m farmers carry 

Into

KB Annie
50-40-30-20-10
DU
Sit Ups
R. KBS 53/35

Into

200m Farmers Carry

*25 min Cap*