Wednesday March 31st
AM Session
Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats w/hip circle + 10 lateral steps (each way) + twisted cross stretch (30 sec each). Then, 2 rounds of: barbell front rack stretch + 5 muscle cleans + 3 squat cleans, stretch as needed…
EMOM x 10 minutes
1 Hang Power Clean + 1 Squat Clean
*All sets should be around 75-80% of 1RM Squat Clean
Clean Pulls
5 x 3 reps @ 100% of 1RM Clean
5 Rounds
10 Deadlift 275/205#
15 Bar Facing Burpees
20 Wall Ball 20/14#
*Rest 1 minute after each round. Work transitions movement to movement and try and stay moving throughout.
PM Session
Warm up -
10-20 minutes of hip/hamstring/back mobility…
For 25 minutes Row:
15 Seconds 500 Pace
45 Second 5K Pace
10-20 minutes of hip/hamstring/back mobility…
Tuesday March 30th
AM Session
Warm up - couch stretch, spiderman stretch, squat hold, leg swings (10 each way), 2 rounds easy of: 400m Run + 15 calorie row + 15 calorie bike erg, calf/ankle stair stretch
EMOM For 16 Min
Min 1: 15 KBS
Min 2: 12/9 Ski Erg
Alternating Minutes x 30 minutes
Min 1: 15/12 Calorie Row
Min 2: 15/12 Calorie Bike
Min 3: 200m Run
1 Minute Rest
*If the clock catches you, complete 5 rounds with a 1 minute rest after each round!
PM Session
Crossover symmetry activation, twisted cross stretch, shoulder rolls, 2 sets of: 10 bent over rows + 10 push ups + 15 hollow rocks
Bench Press
6 x 2 reps @ 80-85%
6 x 5 Heavy Trap Bar Row
Every 1:30 x 3 sets
10 Strict HSPU
5-7 Muscle Ups
Every 1:30 x 3 sets
5 Strict DHSPU
5-7 Muscle Up + 1 extra dip per MU
Monday March 28th
Session
Warm up - couch stretch (60 sec each), elevated couch stretch (60 sec each side), 2 rounds of: 15 air squats w/hip circle + leg swings (10 each way) + 10 single leg bridge (5 each side) + spiderman stretch (30 sec each side) + ankle/calf stair stretch
3x 8 Back Squats + 15 KBS @50%
*This was just to be warm up and prime the legs for Front Squats. Nothing crazy or super tough. Work on form and control.
Front Squats
6 x 3 reps @ 83%
*All sets at the same weight. Should be challenging but NOT losing position.
4 Rounds (Every 5:00 start a new round)
21/18 Calorie Bike Erg
14 Toes to Bar
7 OHS 155/105#
14 Toes to Bar
21/18 Calorie Bike Erg
*Shooting for the 3-4 minute range for these rounds!
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, warm up snatches until loose.
5 Sets
1 Hang Snatch + 1 Snatch @ 75-80%
*Rest as needed between sets.
Panda Pulls
5 x 3 @ 85-90% of 1RM Snatch
4 Rounds
10 Power Snatch 155/165/175/185 (Singles) (Women’s weights: 110/115/120/125)
25’ Handstand Walk
100 Double Unders
*Rest 90 seconds after each round.
Wednesday March 24th
AM Session
Warm up - 1:00 each side for all stretches, couch stretch, elevated pigeon stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats w/hip circle + 10 lateral steps (each way) + 10 forward/backward steps (each way) + twisted cross stretch (30 sec each)
Hang Squat Clean + Squat Clean + Front Squat
4 Sets @ 80%
*One rep of each, drop the bar between the hang and the floor rep. Rest as needed between sets. Slightly heavier than last week’s reps.
5 Rounds (New round every 3:00)
7 Double DB Clean and Jerk 50/35
50’ Single Db OHWL 50/35
21 Wall Ball 20/14#
PM Session
Warm up - 2 rounds: Spiderman stretch + twisted cross stretch + elevated pigeon stretch + 10 calorie row + 10 calorie bike erg
10 Burpee Over Rower
20/16 Calorie Row
7,14,21,28,35,42 Calorie Bike
*Rest 90 seconds after each round.
Tuesday March 23rd
AM Session
Warm up - crossover symmetry activation, spiderman stretch, twisted cross stretch, shoulder rolls, 2 rounds of: 250m Ski erg + 250m Row + 25’ Handstand Walk + 5 GHD Sit Ups
5 Rounds
500m Ski Erg
20 Push Press #95#65
500m Row
25 GHD Sit Ups
*Rest 2 minutes after each round.
PM Session
Warm up - crossover symmetry activation, lat/pec stretch, 10 single arm DB Press (5 each arm), 2 rounds of: 10 shoulder rolls + spiderman stretch + 10 push ups + 15 air squats (w/hip circle)
For time:
15 Power Cleans 155/105
Then,
3 Rounds of:
10 Bench (Bodyweight/0.75 BW)
20 Feet elevated Ring Rows
Then,
15 Power Cleans 155/105
4 Sets (1:2)
15 Strict HSPU
10 Strict Pull Ups
5 x 8 Bent Over Rows (KB’s)
2 x 1:00 KB Hold