Programming March 4th- March 10th

Monday
5 sets each for time
500m row
80’ walking lunge s(50/35) f935/20)
80’ Handstand walk f(6 wall runs)
Rest 2 minutes between sets

Tuesday
18 minute AMRAP
10-20-30-40…
DB Snatch s(50/35) f(35/20)
Chest to Bar f(pullups)
DB Goblet squat s(50/35) f(35/20)

Wednesday
3 minute AMRAP
15 Thrusters s(95/65) f(65/45)
20 Pushups
15 anchored situps
Max cal bike
Rest 3 minutes
x 5 sets

Thursday
EMOM 24
Minute 1- Ski cal s(15/12) f(12/9)
Minute 2- Double KB OH Walk 100’ s(1.5/1) f(1/.75)
Minute 3- Max burpees to plate
Minute 4- Rest

Friday
For time:
20-15-10-5
Ring rows s(elevated) f(from floor)
Double Unders s(3x) f(2x)
Russian KB Swings s(1.5/1) f(1/.75)
*30/24 cal row or bike between each round*

Saturday
19.3

Sunday
Get outside and be rad!


Accessory
Strength
3 sets
Strict Press x 8-10
2 Point Bent Over Row x 8-10
+
3 sets
Low ring Pushup x 12-15
Elevated Ring Row x 12-15
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise


Gymnastics
3 -4 sets
Pike HSPU x 10-12
Handstand Hold 1:00— try to  use wall as little as possible
Star Plank x 30 seconds per side


Aerobic
Nutrition Challenge Workout 5
50-40-30-20-10
Row Cals
Burpee
Assault Bike Cals

Videos-
Star Plank- https://youtu.be/Izj-8ISaTpU

Luke Espe