Monday, March 14th
STRENGTH
8-8-8
Tempo Back Squat (32X1)
*Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our current cycle.
(Score is Weight)
WORKOUT
4 SETS FOR TIME*
40 Double Unders
40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**
-Rest 1:30 b/t Sets-
*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set. **Option to use a Heavier Ball.
(Score is Total Time)
https://vimeo.com/683454405/69a0da7ebb
Tuesday, March 15th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Power Clean
+
1 Hang Squat Clean
+
1 Split Jerk
(Score is Weight)
Week 3 of 8
WORKOUT
“ELIZA-PLUS”
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)
https://vimeo.com/683453405/22482c9930
Wednesday, March 16th
WORKOUT
5 SETS ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Cals)
https://vimeo.com/683452714/7865b5f394
Thursday, March 17th
WORKOUT
“POT O’ GOLD”
FOR TIME
25 Burpees
25/20 Cal Bike
5 Rope Climbs
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
5 Rope Climbs
25/20 Cal Bike
25 Burpees
(Score is Time)
https://vimeo.com/683452091/a9c31c6013
Friday, March 18th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Hang Power Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch
(Score is Weight)
Week 3 of 8
WORKOUT
3 ROUNDS FOR TIME
400m Run
21 Hang Power Snatch (95/65)|(65/45)
(Score is Time)
