Wednesday 3/22

WARM UP

EMOTM 10:00
5 knee raises
5 overhead squats

SKILL

Toes to bar
5 x 5

WORKOUT OF THE DAY

21-15-9
Squat snatch (95/65)
Chest to bar pull up

ANYWHEREX

SKILL

Strict press
5 x 5

WORKOUT

Death by wall ball

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)back squat 2RM *first rep 3 sec pause + 1 regular **build to max in 10min

B)power clean & jerk 1rm *keep technique looking like a squat clean **drop 20% and do 2×2

C)mid hang snatch pulls 3×3 @ 100%+

D) 250m walking lunges *no weight **every 50 meters perform 3 unbroken strict pull-ups or 5 negative pull-ups

Tuesday 3/21

WARM UP

5:00 partner volleyball
3 rounds:
10 air squats
10 hanging shrugs
20 jumping jacks

SKILL

EMOTM 10:00
1 burpee
1 rope climb
*Add 1 burpee per round

WORKOUT OF THE DAY 

20:00 AMRAP:
400 meter run
50 double unders
25 wall balls

ANYWHEREX

SKILL

Sumo deadlift technique
5 x 5

WORKOUT

30:00 AMRAP:
10 x 10 meter shuttle run
10 abmat situps
10 ring rows
10 pushups

*Score is total rounds + additional reps

Monday 3/20

WARM UP

3 rounds:
10 meter front rack lunge
10 strict press
100 single unders

SKILL

Handstand walking
10:00 practice

WORKOUT OF THE DAY

“DT”
5 rounds for time:
12 deadlift
9 hang clean
6 shoulder to overhead

RX: (155/105)
55+: (95/65)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

EMOTM 20:00
Odd: 10 calorie bike
Even: 10 burpees

*Score is total calories + total burpees.  No penalty for failing to complete 10 reps in a minute.

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 2rm front squat w/ 1 sec pause on first rep *10min cap
B) 1 rm power snatch *1 miss allowed
drop 20% and do 2×2

C) Mid hang clean pulls 3×3 @100%+

D) single arm DB Bench 3×10/arm
Partner kneeling hamstring curl 3×5-10

 

Wednesday 3/15

WARM UP 

5 x rolling 100 meter row
*every meter +/- 100 equals 1 burpee

SKILL

Deadlift
5 x 5

WORKOUT OF THE DAY 

“Isabel”
30 snatches for time (135/95)

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

20:00 AMRAP:
20 abmat situps
20 pushups
20 air squats
20 ring rows

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)back squat 2RM *first rep 3 sec pause + 1 regular **build to max in 10min

B)power clean & jerk 1rm *keep technique looking like a squat clean **drop 20% and do 1×2

C)mid hang clean pulls 3×3 @ 100%+

D) 200m walking lunges *no weight **every 50 meters perform 5 strict pull-ups/negative pull-ups