01-Mar-2021
Strength
Deadlift Week 1 (rule of 10)
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%
Metcon
AMRAP 10
7 T2B
7 Burpee box jump 30/24
02-Mar-2021
Metcon
For time:
15 Thrusters 135/95
200m Run
20 Thrusters 95/65
400m Run
30 Thrusters 65/45
800m Run
03-Mar-2021
Strength
Back Squat Week 1 (rule of 10)
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%
Metcon
3x
1 min max Double-under
rest :30
1 min max DB snatch 50/35
rest :30
04-Mar-2021
Metcon
For time:
500m Row
50 Abmat Sit-ups
1000m Row
30 Abmat Sit-ups
2000m Row
20 Abmat Sit-ups
05-Mar-2021
Strength/Skill
Bench Press Week 1 (rule of 10)
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%
Metcon
EMOM 12
:30 HS Hold
20 Unbroken Wall ball AHAP
20 Hollow Rock or :30 hold
06-Mar-2021
Hero
"Badger"
3 RFT
30 Squat Cleans 95/65
30 Pull-ups
800m Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.