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MONDAY 3/9

WARM-UP

2:00 EZ on the Bike — Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)

5/5 DB Single Arm Power Clean

5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL

5 Pike 2 Push-Up

10 Glute Bridge-Ups (:01 Pause at the Top)

 

SKILL

EMOM x 8 MINUTES

MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up

MIN 2 – 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

(No Measure)

WORKOUT
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time)

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TUESDAY 3/10

PARTNER WARM-UP

In teams of 2 (need a light or moderate KB)

P1 – Bike @ EZ Pace
P2 – 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer) -then switch!-

P1 – Bike @ MOD Pace
P2 – 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge -then switch!-

 

PARTNER WORKOUT IN TEAMS OF 2…
FOR TIME

100-80-60-40-20
Cal Bike*

50-40-30-20-10

“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

(Score is Time)

OPTIONAL FINISHER

3 SETS
20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)