March 2-8, 2020

Monday March 2

In Teams of 2 or 3

2 Rounds

75/50 Cal Bike

30 Toes 2 Bar

right into

3 Rounds

50 Push Ups

200 Double Unders

 

Tuesday March 3 

A1. Deadlift

4×8 @ 50-60% rest 60

A2. Renegade Row

4×10 Alternating reps AHAP rest 60

For Time: *8 Min Cap

30/25 Cal Row

30 Burpee Over DB

30 DB Thruster 2×40/25

 

Wednesday March 4

A. 6 Minutes to find Heavy

Snatch+Overhead Squat

B. AMRAP 12

20 Box Jump Over 24/20

6 Overhead Squats @ 80% of A

6 Chest 2 Bar Pull Up

 

Thursday March 5

A. EMOM 12

Min 1: 16 Wall Facing Handstand Plate Step Up

Min 2: 100′ Dball Carry 100/80

Min 3: 1 L-Sit Rope Climb

B. Every 3 min x4

100 M Row Sprint* Score is fastest Sprint

 

Friday March 6

AMRAP 20

2 Squat Clean & Jerk @ 115/85

4 Burpee

8 Wallball 20/14

12 American Swings 53/35

 

Saturday March 7

5 Rounds

M1: Max Cal Row

M2: Max Cal Bike

M3: Max Double Unders

M4: Rest

M5: Rest

**Score lowest round of each movement

Sunday March 8

Barbell Glute Bridge

3×10

Superset w/

KB Single Leg Deadlift

3×8 (per side)

AMRAP 11

12 Burpee Box Jump Overs (24″/20″)

9 Toes to Bar

6 Dips

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