March 13th - March 18th, 2023
Monday March 13, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Sampson stretches
8 PVC passthroughs
8 goblet squats
8 deadbugs
4 arch/hollow swings
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
STRENGTH : 3 rep. Back Squat (compare to Feb. 23rd) do a bit better or build to about a 90% effort
METABOLIC CONDITIONING :
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups
♀ 20-lb DBs ♂ 30-lb DBs
Tuesday March 14, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
:30 single under jumps
2 Inch worms with short hold in seal pose and down dog
8 light banded press
8 light band pull aparts
STRENGTH : Strict DB Press: Work up to a 5 Rep max on each side - make note of weight for each side. Compare to Feb. 7!
METABOLIC CONDITIONING :
5 Rounds for time:
60 Double-unders
30 Hollow Rocks
10 Hand-release push ups
Wednesday “Mash-Up” March 15 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Passthroughs
10 Hips down push ups
10 Box or bench dips
10 Barbell Romanian Deadlifts
Then:
1 Round
2 Power cleans + 2 Front Squats + 4 Strict Press with Barbell
1 Round add warm up weight
2 Power cleans + 2 Fronts Squats + 2 Push presses
1 Round add more weight - still warming up
2 Power cleans + 2 Squat Cleans + 2 Jerks
1 Round working weight for workout
1 Power clean + 1 Squat Clean + 1 Clean (power or squat) + 1 Jerk
METABOLIC CONDITIONING :
For Total Reps.:
At the rack - AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 155/105
At the back wall - Amrap 7 minutes of:
:15 - :20 second handstand hold
10 lunges with MedBall, 20/14 or heavier
1 Clean & Jerk, 155 / 105
Middle of the room - Amrap 7 minutes of:
4 Push-Ups on barbell
2 Barbell Roll Outs (Evil Wheel)
1 Squat Clean, 155/105
*Rest 5 minutes between workouts.
TEAM THURSDAY March 16, 2023
Warm up:
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 banded good mornings
8 scapular pull ups
4/4 single leg RDL with kettlebell
8 bootstrappers
TEAM STRENGTH : Team Sandbag hold for time. One team mate goes at a time. 100# / 60# Total time hold.
TEAM METABOLIC CONDITIONING :
For Time:
60 (90)* calorie row
40 (60) Alternating DB snatches 50/35
20 (30) Box jumps
20 (30) Pull ups/Ring Rows
40 (50) Alternating DB hang clean and jerks
60 (90) calorie row
Teams of 2 or 3*. Partition as needed.
Friday March 17, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded presses
8 Goblet squats
8 Kettle bell swings
Then:
:30 Banded wrist stretch each side
:30 Active hang from bar
STRENGTH : work to a heavy 5 rep. push press
METABOLIC CONDITIONING :
“Death by Wall Ball” with a twist:
minute 1 = 1, minute 2 = 2, minute 3 = 3, etc. as long as you can maintain count in the minute.
the twist…use three wall balls starting with your heaviest and taking 2 “drops” as you need to your lightest
starting Rx. for this is (20# to 9’ M) & (14# to 8’ W). Feeling Perky??? we have a 30# and a 25#… be creative depending on availability of weights.