Monday, March 28th
WORKOUT
“RESTING BIKE KELLY”
4 SETS*
35/28 Cal Bike
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
-2:00 Rest b/t Sets-
*Option for a final, 5th Round.
(Score is Slowest Set)
https://vimeo.com/691188442/89fbe65684
Tuesday, March 29th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*
*Drilling Options…
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
(No Measure)
WORKOUT
“NICOLE”
AMRAP x 20 MINUTES
400m Run
Max Unbroken Pull-Ups*
*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.
(Score is Reps)
NOTE — Option to perform with Strict Pull-Ups.
https://vimeo.com/691187865/b0770273d0
Wednesday, March 30th
STRENGTH
5 SETS*
2 Squat Snatch
*All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 5 of 8
WORKOUT
“INGRID”
10 ROUNDS FOR TIME
3 Power Snatches (135/95)|(95/65)
3 Burpees Over Bar
(Score is Time)
https://vimeo.com/691187361/a5cb693c98
Thursday, March 31st
WORKOUT
“WHITE”
5 ROUNDS FOR TIME
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunges (45/35)|(25/15)*
400m Run
(Score is Time)
NOTE — Option to hold plate in gun hold position or behind head.
https://vimeo.com/691186709/134be04b45
Friday, April 1st
STRENGTH
5 SETS*
2 Split Jerks
*All working sets should be Heavy…about 80-90% of 1-Rep Split Jerk. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 5 of 8
WORKOUT
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
