Monday, March 20th
EXTENDED WARM-UP
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
**Start Moderate and build to workout weight. Must come from floor.
(No Measure)
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
WORKOUT (PERFORMANCE)*
“NCFIT GIRLS”
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)
(Score is Time)
(FITNESS)
“NCFIT GIRLS (F)”
3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)
(Score is Time)
Tuesday, March 21st
STRENGTH
EMOM x 4 MINUTES*
3 TNG Power Snatches
-Into-
EMOM x 3 MINUTES*
2 TNG Power Snatches
-Into-
EMOM x 2 MINUTES*
1 Power Snatch
*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.
(Score is Weight)
WORKOUT (PERFORMANCE)
“ANNIEBEL”
FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups
*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).
(Score is Time)
**This is a Mash-Up of the Classic CF workout Annie and Isabel.
(FITNESS)
“ANNIEBEL (F)”
FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups
*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.
(Score is Time)
**This is a Mash-Up of the Classic CF workout Annie and Isabel
Wednesday, March 22nd
SKILL
ON A 10:00 RUNNING CLOCK…
Rope Climb Practice*
*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.
(No Measure)
WORKOUT (PERFORMANCE)
“RAPUNZEL”
2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)
-Rest 2:00 b/t Sets-
*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.
(Score is Lowest Rounds + Reps)
(FITNESS)
“RAPUNZEL (F)”
2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)
-Rest 2:00 b/t Sets-
*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP. (Score is Lowest Rounds + Reps)
Thursday, March 23rd
STRENGTH
5-4-3-2 Deadlift*
*Start Moderate-Heavy and build up to workout weight.
(Score is Weight)
WORKOUT (PERFORMANCE)
“ROSIE THE RIVETER”
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
(FITNESS)
“ROSIE THE RIVETER (F)”
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
Friday, March 24th
WORKOUT (PERFORMANCE)
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)
(FITNESS)
“FRAN (F)”
AMRAP x 7 MINUTES*
21-15-9
Thrusters (45/35)
Jumping Pull-Ups
(Score is Total Reps)
*After finishing the set of 9s, restart at the beginning of the AMRAP.
