March 25th - 30th, 2024
MONDAY March 25th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/8 goblet squats
8 PVC pass throughs
8 Kettlebell RDLs
8 Hips down push ups
8 Dead bugs
Then: :30 Front Rack stretch each side
STRENGTH: 15 minutes to work on squat clean mechanics and technique.
Build to a light 4 reps with good form. Each week we will add # and drop the reps, building towards a heavy 1RM. (March 15)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
10 pull ups
20 push ups
30 Russian twists with wallball
TUESDAY MARCH 26th 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 5 rep. Deadlift (March 12th)
METABOLIC CONDITIONING :
Double Dumbbell - Double DT
10 rounds for time of:
12 DB deadlifts (50/35)
9 DB hang power cleans
6 DB push jerks
Add to the challenge - try double kettlebells
WEDNESDAY “Monster Mash-Up” March 27th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Air squats
10 Single arm DB press
10 DB Deadlifts
10 Single arm DB high pull
10 Arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
40 Double-unders - or singles
30 Handstand Push-ups, strict
:20 second bar hang
AMRAP 9 minutes of:
350m Row
30 DB Snatches 50/35
350m Row
30 DB Snatches 50/35
AMRAP 9 minutes of:
10 Deadlifts, 315/205
20 Toes-to-bar
*Rest 4 minutes between workouts
TEAM THURSDAY MARCH 28th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 bootstrappers
8 Scap only pull ups
8 Glute bridges
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
Last week!!
TEAM METABOLIC CONDITIONING :
8:00 AMRAP
Partner 1: 20/15 cal bike
Partner 2: Works through AMRAP
1 Rope climb
5 Power snatches (95/65)
*Alternate continue where partner leaves off
Rest 2:00
8:00 AMRAP
Partner 1: 20/15 cal bike
Partner 2: Works through AMRAP
5 Strict pull ups
5 Power cleans (135/95)
*Alternate continue where partner leaves off
*Can start on either AMRAP depending on class size
FRIDAY MARCH 29th , 2024
Warm up!
2:00 row/bike/ski
2 Rounds
8 air squats
8 PVC pass throughs
8 Bench dips
8 PVC Snatch grip behind the neck presses
8 PVC Overhead squats
2:00 to stretch out what is needed for drop snatches
STRENGTH : 15 minutes to develop
Build to a light 4 reps with good form. Each week we will add # and drop the reps, building towards a heavy 1RM. (March 15)
METABOLIC CONDITIONING : 5 rep. QUALITY Drop Snatch
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
SATURDAY MARCH 30th, 2024
OPEN GYM 0800 - 1000