2016/03/07-13

Monday 

STRENGTH
Strict Press
10, 8, 6, 4, 2

CONDITIONING
(Teams of 2, 1 person at a time completes a round)
"Jackie Brown"
12 min AMRAP:
100m Row
5 Thrusters (95/65)
3 Chest-to-Bar Pull-Ups

Tuesday

STRENGTH
Every 2 min x 8 sets (16 min):
1 Hang Clean & Jerk
Rest

CONDITIONING
"Iron Monkey"
In 14 min:
Run 800m
30 Deadlifts
Max Muscle-Ups/Dips

Wednesday 

STRENGTH
Overhead Squat
10, 8, 6, 4, 2

CONDITIONING
"Hateful Eight"
8 min AMRAP:
8 Slam Ball (40/30)
8 Burpees

Thursday 

MOBILITY
Front Rack

STRENGTH
Every 3 min x 4 sets (12 min)
60 sec Front Rack Hold
6 Hanging Hip Touches, alternating
Rest/mobilize

CONDITIONING
"Turn Down For Watt"
(Tabata Rowing with increasing wattage)

To calculate the wattage for each step, use your body weight in pounds and add 10% for each interval. For example, if you weigh 150 lbs, this would be your workout with the formula:

Wattage = Body Weight + 10% (150 + 15 = 165 watts). 

The following is based on a rower weighing 150 lbs:

      Warm-up – 3 min easy rowing
#1  20 sec at 165 – 10 sec rest
#2  20 sec at 182 – 10 sec rest
#3  20 sec at 200 – 10 sec rest
#4  20 sec at 220 – 10 sec rest
#5  20 sec at 242 – 10 sec rest
#6  20 sec at 266 – 10 sec rest
#7  20 sec at 293 – 10 sec rest
#8  20 sec at 322 – 10 sec rest
      Cool-down – 3 min easy rowing 

Friday 

"16.3"

Saturday 

TBD