Monday, February 27th
STRENGTH (PERFORMANCE)
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 1-2 Bar Muscle-Ups
*Start moderate and build up to and possibly past workout weight.
(Score is Weight)
STRENGTH (FITNESS)
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 2-3 Pull-Ups
*Start light and build up to and possibly past workout weight.
(Score is Weight)
WORKOUT
(PERFORMANCE)
15 ROUNDS FOR TIME
3 Bar Muscle-Ups*
2 Box Jumps (30/24)
1 Power Clean (205/145)
*2 Ring Muscle-Ups Optional.
(Score is Time)
WORKOUT (FITNESS)
12 ROUNDS FOR TIME
6 Pull-Ups*
4 Box Jumps (24/20)
2 Power Clean (155/105)
*4 Chest to Bar Pull-Ups Optional.
(Score is Time)
Tuesday, February 28th
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings (53/35)
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
40/30 Cal Bike
40 KB Swings (35/26)
30 KB Goblet Lunges
15 Burpees
20/15 Cal Bike
20 KB Swings
15 KB Goblet Lunges
5 Burpees
(Score is Time)
Wednesday, March 1st
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Mod 5-Rep Push Press (Score is Weight)
WORKOUT (PERFORMANCE)
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
(Score it Total Reps)
WORKOUT (FITNESS)
“HURRICANE (F)”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score it Total Reps)
Thursday, March 2nd
WORKOUT (PERFORMANCE)
AMRAP x 20 MINUTES
400m Run
20 Slam Balls (Athlete Choice)*
8/8 Lateral Box Step-Ups (24/20)
200m Run
10 Hand Release Push-Ups
8 Slam Ball Alt. Box Step-Overs*
*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Overs with a Plate.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 20 MINUTES
2:00 Run for Distance
16 Slam Balls
(Athlete Choice)*
12 Alt. Box Step-Ups (24/20)
1:00 Run for Distance
10 Push-Ups
8 Slam Ball Alt. Box Step-Ups*
*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Ups with a Plate.
(Score is Rounds + Reps)
Friday, March 3rd
Workout and Session Plan will be posted to the Wodify App Thursday evening after the Open 23.3 Announcement!