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