Monday March 22nd
AM Session
Warm up - couch stretch, elevated couch stretch (60 sec each side), 2 rounds of: 15 air squats w/hip circle + 100’ Side step (50’ each way w/hip circle) + 10 single leg bridge (5 each side) + spiderman stretch (30 sec each side) + ankle/calf stair stretch
Front Squats
2 Waves of:
5 Reps @ 75%
3 Reps @ 85%
1 Rep @ 90%
*Increase your weight by 5-10# on your second set!
5 Rounds (1:1)
30/25 Calorie Bike Erg
20 Toes to Bar
10 Thrusters 135/95#
*Rest 1:1
PM Session
Warm up - crossover symmetry activation, couch stretch, spiderman stretch, squat hold, ankle/calf stair stretch, 2 rounds of: 10 shoulder rolls + 10 air squats (w/hip circle) + 5 strict high pulls + 5 strict muscle snatch + 10 OHS w/barbell
EMOM x 7 minutes
1 Snatch + 3 Overhead Squats
*Do this complex at 75% of your 1RM Snatch
5 Rounds
15 Chest to Bar Pull Ups
12 Bar Facing Burpees
9 Deadlifts 275/205#
*Rest 1:1
Wednesday March 17th
Session
Warm up - couch stretch (60 sec each) + elevated pigeon stretch (60 sec each) + worlds greatest stretch (60 sec each side), calf/ankle stair stretch (60 sec each), 2 rounds of: 1min Bike erg (w/hip circle) + 15 air squats (w/hip circle) + 10 single leg bridge (5 each leg)
7 Sets (Every 90 seconds start new set)
1 Hang Squat Clean + 1 Low Hang Squat Clean (Below Knee)
*Hang onto the bar between reps. Should be around 75% (OF 1RM Clean)
Squat Clean Triples
-Build to a heavy Triple for the day. Do this in 2-3 sets. Start from wherever you left off with the 7 sets above.
3 Rounds for time
15 Calorie Bike
100’ Handstand Walk
10 Deadlifts @65%
PM Session
Warm up - couch stretch (60 sec each), barbell quad smash (2 min each side), glute smash (lacrosse ball) foam roll quads and IT bands, 2 rounds of: 250m Row + spiderman stretch + elevated pigeon stretch + 20 DU’s + 15 air squats
5 Rounds
20/16 Calorie Row
8 BFB
20 Push Ups
*Rest 30 seconds
20/16 Calorie Row
8 BFB
20 Air Squats
*Rest 1 minute
Tuesday March 16th
Am Session
Warm up - hamstring smash (1-2 min each side), couch stretch, elevated pigeon stretch, leg swings (10 each way), calf/ankle stair stretch, 2 rounds of: 400m Jog + 250m Row + 10 push ups, roll into workout…
3 Rounds
24/20 Calorie Row
12 Burpee Box Jump Overs 24/20”
400m Run
*Rest 1 minute
400m Run
12 Burpee Box Jump Overs 24/20”
24/20 Calorie Row
*Rest 2 minutes
PM Session
Warm up - couch stretch, elevated pigeon stretch, 2 rounds of: 10 shoulder rolls + 5 single arm DB press (each arm) + 10 kip swings + twisted cross stretch, warm up bench to workout weight…
2 Rounds
8-6-4
Bench Press 205/125#
16-12-8
kbs
Rest 1:1
16-12-8
Hang Clean 155/100#
8-6-4
Muscle Ups
Rest 1:1
Monday March 15th
Am Session
Warm up - couch stretch (60 sec each side), elevated pigeon stretch (60 sec each side), squat hold (60 sec), spiderman stretch (30 sec each side), 2 rounds of: 1min bike erg (w/hip circle) + 15 air squats (w/hip circle) + 10 single leg bridge (w/hip circle, 5 each leg) + calf/ankle stair stretch (30 sec each).
Front Squats
3,2,1,3,2,1,3,2,1
*Your first wave of 3,2,1, should be 85%, 90%, 95%. Increase for the second and third wave if you can.
3 Rounds
250 M Row
7 Dumbell Thrusters 70/50#
14 Chest to Bar Pull Ups
*Rest 1 minute
14 Chest to Bar Pull Ups
7 Dumbell Thrusters 70/50#
250 M Row
*Rest 2 minutes
*Try to do a round every 6 min
PM Session
Warm up - couch stretch, pigeon stretch, spiderman stretch, 2 rounds of: 10 shoulder rolls + twisted cross stretch (2-3 reps each side) + 10 barbell power snatch + 25 DU’s + 25’ HSW.
For time:
50 TTB
3 Rounds
10 Power Snatch 115/80#
25 Wall Balls #20#14
Rest until 15:00
For time:
50 TTB
3 Rounds
10 Power Snatch 115/80#
25 Wall Balls #20#14
