March 11th - 16th, 2024
MONDAY March 11, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats/2nd round goblet squats
8 PVC pass throughs
8 light kettelbell swings
8 arch/hollow swings
:20/side PVC front rack stretch
1:00 kneeling wrist stretch
STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (Feb. 26th)
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 3.
METABOLIC CONDITIONING :
For time:
40 kettlebell swings
40 knees-to-elbows
1 minute elbow plank
30 kettlebell swings
30 knees-to-elbows
1 minute elbow plank
20 kettlebell swings
20 knees-to-elbows
1 minute elbow plank
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
TUESDAY MARCH 12th 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (March 5th)
METABOLIC CONDITIONING :
2 sets for total time:
Row 2,000 meters/100 cals bike (Switch machines, 1 set of each)
Rest 4:00 between efforts.
WEDNESDAY “Monster Mash-Up” March 13th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Bootstrappers
10 PVC pass throughs
10 Box/Bench dips
10 Glute bridges
10 Scap only pull ups
Then warm up Power Snatch and Power Clean
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
7 Pull - Ups
7 Air squats
7 Ring - Dips
AMRAP 7 minutes of:
14 Power Snatch, 95/65
7 barbell Roll - Outs
14 Power Cleans, 95/65
7 barbell Roll - Outs
AMRAP 7 minutes of:
35 Double-unders
7 Burpees
*Rest 3 minutes between workouts
TEAM THURSDAY MARCH 14th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 air squats
8 hips down push ups
8 Samson stretch
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
TEAM METABOLIC CONDITIONING :
5:00 AMRAP
2/3 Rope climbs (1 each partner)
10 Synchro air squats (hip open at top)
Rest 1:00
5:00 AMRAP
20/30 cal ski (10 cals per partner)
10 Synchro box jumps (hip open at top of box)
Rest 1:00
5:00 AMRAP
20/30 cal bike (10 cals per partner)
10 Synchro sit ups (hands touch feet)
*2 or 3 partner teams. Teams will spread across different stations and rotate after the rest.
FRIDAY MARCH 15th , 2024
Warm up!
2:00 run/bike/row
2 Rounds
8 air squats
8 banded air presses
8 banded good mornings
8 arch/hollow swings
8 glute bridges
STRENGTH : 10 minutes to work on squat clean mechanics and technique.
Build to a light 5 reps with good form. Each week we will add weight and drop the reps, building towards a heavy 1Rm.
METABOLIC CONDITIONING : CROSSFIT OPEN 24.3
All for time:
5 rounds of:
10 thrusters, (95/65)(65/45)
10 chest-to-bar pull-ups/jumping chest-to-bar pull ups/pull ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (135/95)(95/65)
7 bar muscle-ups/pull ups/chest-to-bar pull ups
Time cap: 15 minutes
SATURDAY MARCH 16th
OPEN GYM 0800 - 1000 CROSSFIT OPEN 24.3