Training March 5th-11th

SUNDAY

Sunday Fun Day!

MONDAY

Pullup Cycle

Week 1 Day 1

-then-

2RFT:

30 Plank Rows*@50/35# Dumbbell

25 Goblet Squats @ 50/35# Dumbbell

20 Single Arm Dumbbell Overhead Squats* @ 50/35#

*1st Round: Left Arm Only

2nd Round: Right Arm Only

TUESDAY

“DT”

5 RFT

12 Deadlift @ 155/105#

9 Hang Power Clean @ 155/105#

6 Push Jerk @ 155/105#

WEDNESDAY

Pullup Cycle

Week 1 Day 2

-then-

Partner WOD

AMRAP 20

10 Box Jumps @ 28”/24”

5 Deficit Handstand Pushups (4”/2”)

1 Tag Your Partner

THURSDAY

Find a 3 RM Back Squat

-then-

AMRAP 1 min

Front Squats @ 50% of 3RM Back Squat

FRIDAY

Pullup Cycle

Week 1 Day 3

-then-

Open 17.3

SATURDAY

Find a 1RM Farmer’s Carry (2 x 30’)

-then-

EMOM 10

1st 30 seconds: 3 Deadlifts @ 70% of 1RM or 85% of 5RM*

2nd 30 seconds: Hold a Plank Position on the Floor

*Use your most current data.