March 20th - 25th, 2023
Monday March 20, 2023
Warm up:
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 banded good mornings
8 push ups
8 DB or KB deadlifts with a light weight
STRENGTH : DB Bench Press. Work toward a 2 rep. ideally equal to your previous 1 rep.
METABOLIC CONDITIONING :
4 Rounds, each for time of:
10 DB or KB Deadlifts Moderately heavy weight (7/10 RPE - could do each round Unbroken)
10 Burpee Box Jump Overs, 24"/20"
*1:1 work-to-rest ratio between rounds
Tuesday March 21, 2023
Warm up!
2:00 bike/row/ski
2 Rounds
8 Sampson stretches
8 High plank shoulder taps
8 Goblet squats
8 Yoga push ups
4 Arch/hollow swings
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
:30 handstand hold or down dog hold
STRENGTH : 2 rep. Back Squat do a bit better than March 13th or ideally take your previous single to a double.
METABOLIC CONDITIONING :
6 Rounds for time:
3 Wall Walks OR Half Wall Walks (feet up wall, hands move 2-4 steps) OR 6 Hand release push ups
9 Knees-to-elbows
300m Row
Wednesday “Mash-Up” March 22 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 scapular pull ups
10 barbell RDLs
10 barbell strict press
10 barbell front squats
Then:
3-4 sets build in weight 1 Power Clean + 1 Push Jerk + 1 Front Squat - to the weight for the Front squat in Part 2
Then 1 set of 1 Power Clean + 1 Push Jerk at working weight for Part 1
METABOLIC CONDITIONING :
For Total Reps.:
AMRAP 9 minutes:
3 Power Cleans, 185/135
9 Air Squats
3 Push Jerks, 185/135
9 Air Squats
AMRAP 9 minutes:
42 Sit-ups or GHD sit ups (but only if you’ve done a high volume of them previously)
21 Front Squats, 155/105
30 Sit-ups or GHD sit ups
15 Front Squats, 155/105
18 Sit-ups or GHD sit ups
9 Front Squats, 155/105
AMRAP 9 minutes:
50 Pull-ups, strict
50/35 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY March 23, 2023
Warm up:
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 bootstrappers
4/4 single arm DB press
4/4 single leg RDL with kettlebell
8 DB thrusters with a light weight
8 Deadbugs
1 x :30-1:00 banded trap stretch
TEAM STRENGTH : Team Deadlift work to a 3 rep. team total in 15 minutes work the same barbell and work together to change weights. Compare to March 2nd.
TEAM METABOLIC CONDITIONING :
5 Rounds
10 Synchro DB Thrusters - At top arms locked out (50/35)(35/20)(20/15)
10 Synchro Burpees - Chest on ground
Rest 5:00
5 Rounds
10 Synchro Russian Kettlebell swings - KB at height of eyes at the same time! (70/53)(53/35)(35/26)
10 Partner Russian Twists - Passing a medball to the side (teams of 3 do 15 Reps, switch partners every 5 reps)
*2 or 3 partners
*Go at a steady pace that allows for in sync movements. Plan rests, both partners must be working at the same time.
Friday March 24, 2023
Warm up!
2:00 bike/row/ski/jog
1x :30 banded wrist stretch each side & 1:00 hold in the bottom of the squat
2 Rounds for quality
4/4 World’s greatest stretch
8 Barbell RLDS
8 Alternating Front Rack Elbow Rotations
8 Barbell Front squats
STRENGTH : Squat Clean 5 - 5 - 5 - 5 - 5 reps. High quality with just enough “pause” for a good set up
METABOLIC CONDITIONING :
For time:
Row 2,000 meters
10 alt. DB snatch (70/50)(50/35)(35/20)
Row 1,000 meters
15 alt. DB snatch
Row 500 meters
20 alt. DB snatch