Monday, March 13th
STRENGTH
6-4-2-2
Back Squat*
*Start Moderate-Heavy and build to Heavy 2-Rep.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (70/53) (53/35)
10 Russian KB Swings*
*Option for Full ‘American’ Swings
(Score is Rounds + Reps)
Tuesday, March 14th
STRENGTH
4 SETS
1 Push Press
+ 2 Push Jerk
*Start Moderate and build to/past heaviest workout weight.
WORKOUT (PERFORMANCE)
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)
MIN 2 – :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
WORKOUT (FITNESS)
EMOM x 6 MINUTES
MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)
MIN 2 – :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
Wednesday, March 15th
EXTENDED WARM-UP (PERFORMANCE)
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts*
:30 Double or Triple Under Practice
-Rest As Needed b/t Sets-
*Start Light-Moderate and build to workout weight.
(No Measure)
EXTENDED WARM-UP (FITNESS)
3 SETS
3-5 Pull-Ups
5-7 Deadlifts*
:30 Single or Double Under Practice
-Rest As Needed b/t Sets-
*Start Light and build to workout weight.
(No Measure)
WORKOUT (PERFORMANCE)
ON A 22:00 RUNNING CLOCK…*
40 Ring Muscle-Ups
60 Deadlifts (225/155)
80/60 Cal Bike
240 Double Unders
*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
(Score is Time)
WORKOUT (FITNESS)
ON A 22:00 RUNNING CLOCK…*
40 Strict Pull-Ups
60 Deadlifts (155/105)
60/40 Cal Bike
360 Single Unders
*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
(Score is Time)
Thursday, March 16th
WORKOUT
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)
15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)
20 Banded Tricep Push-Downs
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)
20 Banded Straight Arm Narrow Push-Downs
NOTE: Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion.
-Rest 1:30 b/t Sets-
(No Measure)
PARTNER FINISHER
2 ROUNDS FOR TIME*
80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)
80 Alt. Slam Ball/ Plate Twists
*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together 80 reps total!
**Option to sub WB Ground to Overhead and WB Twists.
(Score is Time)
Friday, March 17th
STRENGTH (PERFORMANCE)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Squat Clean Thruster
(Score is Weight)
(FITNESS)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Power Clean + Thruster*
*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.
(Score is Weight)
WORKOUT (PERFORMANCE)
“SHAMROCK SHAKE”
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
(FITNESS)
“SHAMROCK SHAKE (F)”
10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.
(Score is Total Time)
