AMRAP 70 Min
800m Run
100m Farmers Carty 24/16kg
15 Trusters 45/35
15 Ring Rows
15 Cal Bike
100m Sled Push/Pull 135/90
Run at Steady State
Workouts
Saturday 3/21
WARM UP
2 rounds:
10 cat and cows
10 hip bridges
10 good mornings
10 air squats
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
10 unbroken rounds for time with partner:
10 KB deadlift
10 Russian swings
10 goblet squats
10 American swings
*Partners must alternate completed rounds. Must be 40 reps unbroken for it to be RX.
Friday 3/20
WARM UP
2 rounds:
10 bird dogs
10 prone hand cuff drill
10 push ups
2 rounds:
10 snatch deadlift
10 sots press
10 oh squat
SKILL
Snatch balance
5 x 2
WORKOUT OF THE DAY
EMOM 20:00:
4 bar facing burpees
1 snatch
*Build to heavy.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time with partner:
50 calorie bike
50 burpees
50 ring rows
*Share all work.
Thursday 3/19
WARM UP
400 meter run
3 rounds:
10 GSITW
3 rope climbs to standing
10 pVC pass throughs
SKILL
EMOM 10:00:
5-10 meter handstand walk
WORKOUT OF THE DAY
For time:
1 mile run
50 push ups
50 KB lunges
200 meter farmers carry
10 rope climbs
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Must be performed in order and unpartitioned. 25:00 time cap.
Wednesday 3/18
WARM UP
3 rounds from hang:
3 snatch pull
3 muscle snatch
3 power snatch
3 OHS
3 squat snatch
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
5 rounds for time:
15 overhead squats
10 toes to bar
5 bar muscle ups
RX: (95/65)
*This workout will test localized muscle fatigue. Coach athletes to break up sets early to preserve grip.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
5 rounds for time:
20 calorie ski
20 meter walking lunges
20 hanging knee raises
*25:00 time cap.
Tuesday 3/17
WARM UP
3 rounds:
1:00 jump rope
1:00 empty bar deadlifts
1:00 empty bar strict press
SKILL
15:00 to build to heavy power snatch
WORKOUT OF THE DAY
E2MOM 14:00
30 double unders
3 deadlift
3 hang clean
3 jerk
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 push ups
15 abmat situps
20 air squats
*Score total reps completed.