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Thursday 1/2

Strength Push Press

4 Sets of 6

weight stays the same across all 4 sets

Let's aim to build in loading from our last effort, adding 2-4%


Conditioning "Speedo"

Every 3 Minutes x 5 Rounds: 21/15 Calorie Row or bike 15 Plate Hops (https://youtu.be/1zSECvHUxcU) 5 Thrusters

*Building to a Heavy Thruster Weight




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Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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