Workouts

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.

Hybrid

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)

Hybrid

SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 push ups
15 abmat situps
20 air squats
*Score total reps completed.

Monday 3/16

WARM UP
5:00 row/bike
SKILL
N/A
WORKOUT OF THE DAY
For time:
250 meter row
500 meter C2 bike/.4 mile Assault bike
-1:00 rest-
500 meter row
1000 meter C2 bike/.8 mile Assault bike
-2:00 rest-
1000 meter row
2000 meter C2 bike/1.6 mile Assault bike
-4:00 rest-
2000 meter row
4000 meter C2 bike/3.2 mile Assault bike
*Endurance effort. 40:00 time cap.

Sunday 3/15

60 MIn Time Cap
W/Partner

1000m Run
100 Med- Ball Sit ups
1000m Run Run
100 Push Ups
1000m Run
100 Cal Bike
1000m Run
100 Ring Rows
1000m Run
100 Burpee Over Box
1000m
100 Wall Balls

Run Togerher
Work Shared

Saturday 3/14

WARM UP
5:00 machine of choice
3 rounds:
10 kb deadlift
10 Russian swings
SKILL
N/A
WORKOUT OF THE DAY
“Tara”
For time:
26 burpee buy in
Then 6 rounds:
19 kb swings (24kg/16kg)
20 push ups
19 goblet squats (24kg/16kg)
*Perform a penalty for every break…
*1st break: 3 burpees
*2nd break: 4 burpees
*3rd break and above: 9 burpees
Buy out with 3:49 forearm plank hold
*45:00 time cap.

Friday 3/13

WARM UP
TBD
SKILL
TBD
WORKOUT OF THE DAY
“26.3”
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