90 - March 29

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Monday March 29 DAILY FOCUS: -The Triples should allow you to warm up well as you build. Make bigger jumps in the doubles and singles. -Run hard! The Push Ups are secondary to the running effort. Just consider the Push Ups a sneaky way to add in a little volume without taking away from your legs and lungs. -Short and dirty! Break the CTB more often than the Cleans. Warm Up Min 0-10 5:00 Bike 2:00 Jump Rope Skips 30 Wallballs Get Strong Min 18-36 Squat Clean EMOM 6 3 T&G Reps Every 2:00 for 6:00 2 T&G Reps Every 3:00 for 6:00 1 Rep Get Fit Min 44-74 400m Run x 6 Rest 3:00 During the 3:00 rest periods complete 3 sets of Push Ups (1 set per minute) 30 Min Cap Finisher Min 85-90 AMRAP 5 Climb the Ladder 2/2, 4/4, 6/6, etc.. Chest to Bar Pull Ups Hang Power Clean 135/95 Competitor Extra 1 EMOM 16 8 Tall Box Jumps 12 Ring Push Ups w/ :03 Negative Alternate movements OTM Competitor Extra 2 8 Rounds 25/20 Calorie Ski Try to match efforts each round and use equal work/rest

Tuesday March 30 DAILY FOCUS: -Use the 5s and 4s as a way to further warm up, move the bar quickly, and hit your points of performance. 3s-1s should be a heavy build. -Even though it's only 3 rounds, this will be exhausting very quickly. Set a pace early that you think is maintainable, and if you can ramp it up later on, hit the gas near the finish. -Go right from the HS Walk into the Dips, then rest the remainder. Warm Up Min 0-11 400m Run 20 Alternating Bird Dogs 5 Wall Climbs 400m Run 20 Hollow Rocks 10 Strict HSPU Get Strong Min 20-35 Strict Press Every :90 for 15:00 Complete a set 5-5-4-4-3-3-2-2-1-1 Get Fit Min 47-62 3 Rounds 500/450m Row 30 KB Swings 70/53 15 Burpee Box Jump Overs 15 Min Cap Quality Time Min 76-90 Every 2:00 for 14:00 30' HS Walk 8 Strict Dips both movements in 2:00 window Competitor Extra 1 Every 4:00 for 20:00 1 Set of Arnold Press (12-18 reps) 1 Set of Bent Over Double DB Rows (10-15 reps) both movements in 4:00 window Competitor Extra 2 C2 Bike Erg 15 Rounds For total distance ":30 on / :30 off" On = 100-115 RPMs Off = 60-70 RPMs

Wednesday March 31 DAILY FOCUS: -Warm up your hips/front rack and strive for your best possible Front Squat reps. You have plenty of time and no excuse! -Much of the success in both the Get Fit piece and Quality Timepiece will be linked to your willingness to transition quickly. I'm not saying you need to be extremely fast, but you do need to be deliberate and cut out even the extra second or two of standing around that you just don't NEED. Warm Up Min 0-10 2 Rounds 300m Row 25 Air Squats 10 Inch Worms w/ Push Up Get Strong Min 20-40 Front Squat E2MOM 20 Round 1-4 (5 Reps) @ 60-65% 1RM Round 5-8 (4 Reps) @ 70-75% 1RM Round 9-10 (3 Reps) @ 80-85% 1RM Get Fit Min 50-70 20 Rounds 3 Thrusters 135/95 15 Double Unders 20 Min Cap Quality Time Min 80-90 AMRAP 10 8/6 Calories on AAB or Echo 4 Bar Muscle Ups 2 Parallette HSPU Competitor Extra 1 Pendlay Row 4x10 Weight can build gradually Competitor Extra 2 30 Min Casual Run 15:00 out and back Try to match exact distance/pace both ways

Friday April 2 DAILY FOCUS: -You'll want to go above and beyond on the workout set up to eliminate wasted transition time. This EMOM is 7 rounds so be sure you can maintain the Bike and GHD output before you start, or make the necessary adjustments. -No need to push for big Unbroken sets, just chip away at the volume in high movement quality chunks. Rest as needed. Warm Up 0-10 3 Rounds 400m Ski (or Row) 10 Good Mornings w/ empty bar 5 Inch Worm + Push Ups Get Fit Min 25-60 EMOM 35 15/12 Calorie Bike Erg 3 Bench Press 12 GHD Sit Ups 3 Clean and Jerk (any style) Rest (:60) Build both Bench and C&J weights across EMOM Quality Time 75-90 60-40-20 KB Swings 53/35 KB Goblet Alternating Lunges 15 Min Cap Competitor Extra 1 750m Row x 4 2:00 Rest Complete in negative splits Competitor Extra 2 Barbell Hip Thrust 3x10 Build across sets

Saturday April 3 DAILY FOCUS: -On the Deadlift we are looking more for time under tension and control rather than super heavy weights. You shouldn't face a big challenge until the final set of 6. -To beat the cap you need to finish the MU and some Burpees before the 9:00 Run, and Burpees completed before the 15:00 Run. This should give enough time for Wallballs -You choose the Power Snatch weight. It should be Heavy enough that you go singles, but not too heavy that it ruins the 2:00 windows. Warm Up Min 0-8 2 Rounds 200m Run 15 KB Kang Squats 5 Burpees 5 Strict CTB Get Strong Min 18-33 Deadlift Complete the following sets in 15:00 10-10-8-8-6-6 Get Fit Min 45-66 For Time 30 Muscle Ups 60 Burpees to Target 90 Wallballs 20/14 also Every 3:00 (inc 0:00) Run 200m 21 Min Cap Finisher Min 80-90 Every 2:00 for 10:00 200m Row 10 Toes to Bar 3 "Heavy" Power Snatch Competitor Extra 1 10 Rounds 10/7 Calories on AAB :60 Rest Competitor Extra 2 Bodybuilding 4x12 Barbell Bicep Curls w/ :03 negative 4x12 Dips w/ :03 hold at top