23/3
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs
C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
24/3
A.
Take 15 minutes to build to approximately 85% of your 1-RM Power Clean
and then…
B.
Every 4 minutes, for 24 minutes (6 sets) for max load:
500 Meter Row
4 Cleans
Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
25/3
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps
26/3
Tabata
27/3
A.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Thrusters (70/47,5 kg)
9 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs
9 Push Press (70/47,5 kg)
29/3
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
