Monday, March 8th
WORKOUT
7 SETS FOR TIME
10 Box Jump Overs (24/20)
100m Run
10 Toes to Bar
100m Run
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL FINISHER
EMOM x 10 MINUTES
MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 – 8/8 Single Arm DB Kickbacks
(Score is Weight)
Tuesday, March 9th
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Clean Pull
+ 2 Power Clean
(Score is Weight)
WORKOUT
ON A 25:00 RUNNING CLOCK…
Row 2500/2250m then…
Build to a Heavy 3-Rep TNG Power Clean in time remaining.
(Score is Weight)
Wednesday, March 10th
STRENGTH
5-5-3-3*
Tempo Overhead Squat (31X1)
*Start Light and build to Moderate
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
10 Overhead Squats (95/65)|(65/45)
3 Ring Muscle-Ups
50 Double Unders
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Burpee Jumping Pull-Up
Thursday, March 11th
WORKOUT
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
(No Measure)
COOL DOWN
ON A 5:00 RUNNING CLOCK…
Rebound w/ Nasal Breathing*
*Lay on your back and breathe!
(No Measure)
Friday, March 12th
(Subject to change depending on what’s in the Open workout)
WORKOUT
EVERY 5:00 x 4 SETS
10/10 Single DB Goblet Split Squat (Athlete Choice)
15 Ring Face Pulls
10/10 Single Leg Glute Bridge-Ups
20 Alt. V-Ups
Max Cal Bike in Remaining Time…
(Score is Cals)
POST WORKOUT STRENGTH
EMOM x 10 MINUTES*
MIN 1 – 12 Alt. DB Arnold Presses**
MIN 2 – :40 DB OH Hold
*Keep weight Moderate.
**Option to complete Seated or Kneeling. (Score is Weight)
***OPEN 21.1 To be announced Thursday at 6pm MST. Workout will be posted in Wodify shortly after along with Friday night Open heat times.
