Monday, March 27th
STRENGTH
EMOM x 12 MINUTES*
MIN 1 – :30 Wall HS Hold
MIN 2 – :30 Deficit Push-Ups
MIN 3 – EZ Cardio (Score is Reps of Push-Ups)
Week 1 of 9 Strict Gymnastics
WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
20/15 Cal Bike
12 Box Jumps (30/24)*
*Mandatory Step-Down
(Score is Time)
(FITNESS)
10 ROUNDS FOR TIME
15/12 Cal Bike
10 Box Jumps (24/20)*
*Mandatory Step-Down
(Score is Time)
Tuesday, March 28th
STRENGTH
3×8*
Tempo Deadlift (31X1)
*Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 1 of 5 Tempo
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
15 Up-Downs to Target*
10 Toes to Bar
10 Deadlifts (135/95)
5 Hang Squat Cleans
*Ideally target above 6-inch reach.
(Score is Round + Reps)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
15 Up-Downs
10 Toes to Something*
10 Deadlifts (95/65)
5 Hang Squat Cleans
*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Rounds + Reps)
Wednesday, March 29th
STRENGTH
3×8*
Tempo Strict Press (31X1)
*Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 1 of 5 Tempo
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (185/135)
250/200m Row
10 Handstand Push-Ups
5 Shoulder to Overhead
(Score is Time)
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
500/400m Row
15 Push-Ups
7 Shoulder to Overhead (135/95)
250/200m Row
7 Pike Push-Ups
5 Shoulder to Overhead
(Score is Time)
Thursday, March 30th
SKILL
3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs
-Rest as Needed b/t Sets-
*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position. **Options… 5 Banded Strict Pull-Ups 5 Strict Pull-Ups 5 Strict Chest to Bar Pull-Ups
(No Measure)
Week 1 of 9 Strict Gymnastics
WORKOUT (PERFORMANCE)
5 SETS*
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Pull-Ups w/ Time Remaining…
*Weighted Vest Optional.
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Pull-Ups)
WORKOUT (FITNESS)
5 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Ring Rows w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Ring Rows)
Friday, March 31st
STRENGTH
3×8*
Tempo Back Squat (31X1)
*Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 1 of 5 Tempo
WORKOUT (PERFORMANCE)
“REDWOOD”
FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats
(Score is Time)
WORKOUT (FITNESS)
“REDWOOD (F)”
FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats
(Score is Time)
