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WEDNESDAY 3/11

WARM-UP

2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*

10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

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)

 

STRENGTH

FOR LOAD

10RM Front Squat

(Score is Load)

WORKOUT

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)|(65/45)*

9 Up-Downs
9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY
3:00 Barbell Smash (Traps)

3:00 Foam Rolling (Quads & IT Bands)

(No Measure)

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THURSDAY 3/12

PARTNER WARM-UP

In teams of 2

P1 – Runs 100m run
P2 – Performs Up-Downs until P1 returns

P1 – 50′ Walking Lunges + 50′ Bear Crawls
P2 – Perform push-ups until P1 returns

then……

3 ROUNDS
5 Inch Worm + Push-Up

10 KB Sumo DL
:20 Jump Rope*

 

WORKOUT
ON A 3:00 RUNNING CLOCK…

20 Push-up
30 Russian KB Swing (70/53)|(53/35)
75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up
50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up
70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)