AMP - Week of 3.16

Here it is! This is our first time posting the entire program for the week in advance (Monday-Sunday). We will be testing this new delivery format in the coming weeks. We will update this blog every Sunday with the next week's programming, feel free to bookmark the main blog page! Please let us know what you think!


Monday - 3.16.20


"Spice Girl"


For Time:

21 Power Snatches (95/65)

5 Rounds of "Cindy"

21 Overhead Squats (95/65)

5 Rounds of "Cindy"

21 Squat Snatches (95/65).


Tuesday - 3.17.20


"Dracula"


6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)

1 minute of Hang Power Clean (75/55)

1 minute of Strict Pull Ups

1 minute Rest


Wednesday - 3.18.20


"Floored"


From the Floor - 3 separate scores:


AMRAP 7:

10 Brps to bar

8 Back Squats (95/65)

6 Ring Dips


Rest 3 Minutes


AMRAP 7:

10 S2OH (95/65)

8 Front Squats (95/65)

6 Push Ups


Rest 3 Minutes


AMRAP 7:

10 Calorie Bike

8 Deadlift (95/65)

6 T2b


Thursday - 3.19.20


FarmersOnlyDotCom


5 Rounds:

10 Kettlebell Swings

1 Lap Single Arm Farmers Carry

25/20 Calorie Row


BARBELL CLUB (4:30 PM)


Scarecrow Clean Drill (10:00)


Clean focus: 1, 2, 3rd PULL


Floor to hang drills (10:00)

Floor to high hang drill (8:00)


EMOM8


Floor to high pull x3

** Use weight that allows perfect FORM!


Friday - 3.20.20


"Crushtx3"


For Time (30 Minute Time Cap):


3 Rounds:

45 DUs

20 Toes to Bar


30 Thrusters (95/65)

20 Thrustrers (115/85)

10 Thrusters (135/95)


3 Rounds:

45 DUs

20 Lateral Barbell Burpees


Saturday - 3.21.20


"Fight Gone Bad"


3 Rounds:


1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20"")

1 Minute Push Press (75/55)

1 Minute Row Calories

1 Minute Rest


Sunday - 3.22.20


"Wingdings"


AMRAP 16:


12 Pull Ups

15 Squats

12 Dumbbell Hang Clean and Jerks (50/35)

21 Sit-ups


BARBELL CLUB (1 PM)


Warm Up and Hit 5x5 Back Squat - Post heaviest weight in WODUp


Spend remainder of time finding 2RM Strict press - Record in WODUp

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