Monday, March 1st
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 – 8 Reps
MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
WORKOUT
FOR TIME
50/40 Cal Bike
Immediately into…
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*
Immediately Into…
50/40 Cal Bike
*Optional increase to (135/95)|(95/65)
(Score is Time)
Tuesday, March 2nd
WORKOUT
FOR TIME
50 Box Jumps (20)
800m Run
50 Hand Release Push-Ups
800m Run
50 Box Jumps
(Score is Time)
Wednesday, March 3rd
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 10-Rep Front Squat
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
(Score is Slowest Time)
Thursday, March 4th
WORKOUT
4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings
-Rest as needed b/t Sets-
*Athlete Choice for weight.
Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.
(No Measure)
FINISHER
FOR TIME
40-30-20-10
Russian Twists
*:30 Max Cal Bike Sprint after each set.
(Score is Total Cals)
Friday, March 5th
STRENGTH
5 SETS
1 Snatch Deadlift
+ 2 Hang Squat Snatch
+ 1 Snatch
*Loading stays Moderate (65-70%) across all Sets.
(Score is Weight)
BENCHMARK WORKOUT
“SWITCHEROO”
AMRAP x 15 MINUTES
20 Alt. DB Snatch (50/35)|(35/20)
20 Single DB Suitcase Lunge*
250/200m Row
*Switch hands after 10 Lunges.
(Score is Rounds + Reps)
