Workouts

Thursday 3/28

WARM UP
5:00 single unders
3 rounds from hang:
3 snatch pull
3 power snatch
3 snatch balance
3 oh squat
3 squat snatch
SKILL
Snatch balance
5 x 3
WORKOUT OF THE DAY
10 rounds for time:
20 double unders
1 Snatch
1 Hang snatch
1 Overhead squat
1 Hang snatch
RX: (75/55) (95/65) (115/75) (135/95) (155/105)
55+: (45/35) (75/55) (95/65) (115/75) (135/95)
Lv2: (115/75) (135/95) (155/105) (185/125) (205/135)
*Athletes must perform 2 rounds at each prescribed weight. Any snatch style permitted. Overhead squat must be its own separate movement.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
500 meter ski

Wednesday 3/27

WARM UP
3 rounds:
250 meter row
10 bench/floor press
SKILL
KB windmill
5 x 5 each side
WORKOUT OF THE DAY
E4MOTM 20:00:
8 tempo bench/floor press (3 second eccentric)
60% effort row remaining time
*Goal here is to flush the lower body while working control and strength in the bench/floor press

Tuesday 3/26

WARM UP
3 rounds:
10 deadlift
10 push ups
5 ring swings
5 wall walks
SKILL
Back squat
5 x 5
WORKOUT OF THE DAY
“Hele Chipper”
For time:
15 deadlifts
30 wall balls
15 handstand push ups
60 foot handstand walk
15 ring muscle ups
30 wall balls
15 deadlifts
RX: (315/215)
55+: (225/155)
*Scale HSPU to burpees and RMU to ring pull ups. 20:00 time cap.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Calorie bike
Push ups
Toes to rings
Walking lunges

Monday 3/25

WARM UP
3 rounds:
5 hang cleans
5 strict press
5 kip swings
200 meter run
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
30:00 AMRAP:
800 meter run
10 hang clean
10 front squat
10 shoulder to overhead
400 meter run
10 toes to bar
10 pull ups
10 chest to bar
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Score total repetitions.

Foundations(X)

SKILL
Overhead squat
5 x 5
WORKOUT
3 rounds for time:
1000 meter row
30 abmat situps
30 ring rows

Saturday 3/23

WARM UP
10:0o0 handball
3 rounds:
10 kip swings
10 meter broad jump
10 hollow rocks
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
20:00 AMRAP:
10 tire flips
20 pull ups
10 sledge hammer strikes
20 push ups
10 tire jumps
20 abmat situps