March 27th - April 1st, 2023
Monday March 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
STRENGTH : Work to your best 3 rep. Push Press, compare to March 17
METABOLIC CONDITIONING :
AMRAP 20 min of:
200m Row
30 Back step lunges
40 sit-ups
RECOVERY (Optional):
2:00 easy bike/walk
1-2 Rounds
1:00 seal stretch
1:00 saddle or couch stretch
Tuesday March 28, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Air squats
8 PVC good mornings
8 Alternating box step ups
8 glute bridges
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
STRENGTH : 1 rep. Back Squat do a bit better than March 21 or as heavy as possible
METABOLIC CONDITIONING :
20-16-12 reps for time of:
Box jumps (24/20)(20/18)
Over the shoulder bag cleans
CASH OUT (Optional):
Tabata Russian Twists
Wednesday “Mash-Up” March 29 , 2023
Warm up!
2:00 row/bike/ski
2 Rounds
8 Banded good mornings
8 Banded presses
8 Arch/hollow swings
Then: Handstand Push Progression
5 Seated DB presses with moderate weight
5 Pike Handstand Push ups
5 Box Handstand Push ups (knees or feet)
3 Strict Handstand Push ups
*Practice each of these variations and chose which one you will use in your workout.
Head must touch the mat each rep! If you can’t get full range of motion, chose a different variation.
Then: Warm up to working weight for deadlift
METABOLIC CONDITIONING :
For Total Reps.:
AMRAP 10 minute:
30/25 Cal. AirBike
20 Kettlebell Swings, (53/35)(35/26)
10 Toes to Bar
AMRAP 10 minute:
5 Handstand Push-ups, strict/Box HSPU/Pike HSPU/Seated DB press
10 Deadlift, (225/155) *Moderately heavy weight, able to do sets of 5
AMRAP 10 minute:
50 Heavy Rope Single-unders or Single under Crossovers (each jump counts as a rep)
10 V-ups
*Rest 4 minutes between workouts.
RECOVERY (Optional):
2:00 easy bike/walk
1:00 puppy dog stretch
15 cat-camel
Foam roll hamstrings/low back
TEAM THURSDAY March 30, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 air squats
8 PVC pass throughs
8 scapular pull ups
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
TEAM STRENGTH : Snatch Balance. 15 minutes build to a quality 3 reps.
TEAM METABOLIC CONDITIONING :
24:00 E2MOM
Teams of 2-3 people
Rotate Stations every 2:00 minutes/1:30 work/:30 transition time
4 Rounds
Station 1) Max calories Bike
Station 2) Max distance Sled Push (30’ = 1 rep)
Station 3) GHD sit ups OR Rope climbs, if space allows (only one team working through stations)
Max effort on each movement, keep track of reps/calories
One partner works at a time, You-go-I-go
Friday March 31, 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 bootstrappers
8 glute bridges
4/4 single arm DB strict presses
STRENGTH : Deadlift 20 minutes to work a heavy 2 rep. - maybe 2 reps. of your previous single?
METABOLIC CONDITIONING :
For Time
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups