WARM-UP

2 ROUNDS
10 Good Mornings
8 Up-Downs
8 Low Box Jumps
10 Air Squats

2 ROUNDS
8 BB RDLS → 8 Deadlifts
6 Burpees → 6 Burpee Box Jumps
6 Higher Box Jumps
10 WB Thrusters → 10 Wall Balls

*Transition to alt. Movement in 2nd Round

EXTENDED WARM-UP (ALL)

3 SETS
8 Deadlifts*
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls

-Rest As Needed b/t Sets-

*Start Light and Build past Workout Weight.

(No Measure)

“LUCKY CHARMS (PERFORMANCE)”

AMRAP x 17 MINUTES
3 Burpee Box Jumps (30/24)
17 Deadlifts (185/135)
3 Burpee Box Jumps
17 Toes to Bar
3 Burpee Box Jumps
17 Wall Balls (20/14)

(Score is Rounds + Reps)

KG BB: (85/60)
KG WB: (9/6)

“LUCKY CHARMS (FITNESS)”

AMRAP x 17 MINUTES
3 Burpee Box Jumps (24/20)
17 Deadlifts (135/95)
3 Burpee Box Jumps
17 Toes to Something
3 Burpee Box Jumps
17 Wall Balls (14/10)

(Score is Rounds + Reps)

KG BB: (60/42.5)
KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

EXTRA CREDIT (ALL)

NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Work
4-5 SETS
2 Behind the Neck Push Jerks*
+
1 Snatch Balance

*Keep weight Light-Moderate across all sets.

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 3-4 SETS
30 DBL KB Front Rack Alt. Marches
:30/:30 Side Plank*

*Option to Hold KB Overhead.

-Rest As Needed b/t Sets-

(No Measure)