Monday, March 21st
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Push or Split Jerk
Week 4 of 8
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)|(95/65)**
*Increase by 5-Reps Every Round
**Option for Push or Split
(Score is Rounds + Reps)
https://vimeo.com/688313760/4ee8be2aab
Tuesday, March 22nd
SKILL
3 SETS FOR QUALITY
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups
(No Measure)
WORKOUT
FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)|(35/26)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats
(Score is Time)
https://vimeo.com/688313520/a1c90518e7
Wednesday, March 23rd
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Clean
Week 4 of 8
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
15/12 Cal Bike
9 Hang Power Cleans (165/115)|(115/75)
(Score is Time)
https://vimeo.com/688313345/600c0b77f3
Thursday, March 24th
WORKOUT
EMOM x 30 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU
MIN 5 – Rest
(Score is Lowest Rounds + Reps)
Strict HSPU Option 1: Pike or Box Pike Push-Ups
Strict HSPU Option 2: DB Strict Press
https://vimeo.com/688313140/7927018716
Friday, March 25th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Snatch
Week 4 of 8
(Score is Weight)
WORKOUT
“POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups
