WARM-UP

AMRAP x 5 MINUTES
8/6 Cal Bike (Easy Pace)
6 Air Squats
6 Alt. Elbow Punches
6 Tuck-Ups

Into…

AMRAP x 3 MINUTES
6/4 Cal Bike (Hard Pace)
6 Front Squats
6 Alt. V-Ups or V-Ups

STRENGTH (ALL) — 5×5 Squat*

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PERFORMANCE)

TABATA
8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (75/55)
TABATA 2 – Alt. V-Ups
TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

TABATA
8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (45/35)
TABATA 2 – V-Ups or Tuck-Ups
TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(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 Prep
3-3-2-2-1-1
Split Jerk*

*Start Moderate and build to Heavy.

(Score is Weight)

2.) AMRAP x 10 MINUTES
20 Russian Twists
15 Plate Ground to Overhead (Athlete Choice)
10 Up-Downs

(Score is Rounds + Reps)

WARM-UP

MOBILITY ROUND
10 Groiners + ½ Split
10 Cat Cows
20 Shoo the Chickens
10 Scorpions (5/5)

2 ROUNDS ON TEAMS*
1:00 Row
1:00 Plank
1:00 Wall Sit
*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.

PARTNER WORKOUT (ALL)

IN TEAMS OF 3…
10k Row*

*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.

(Score is Time)

SOLO WORKOUT OPTION

5 SETS
5:00 Meter Row
1:30 Wall Sit
1:30 Plank Hold

-No Additional Rest b/t Sets-

(Score is Total Meters)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
10 Up-Downs
10 Up-Down Dogs
10 Scap Push-Ups
10 Alt. Shoulder Taps
10 Scap Ring Rows or Scap Pull-Ups
10 Ring Rows

Into…

2 ROUNDS
5 SLOW Knee Push-Ups
5 Push-Ups
5/5 Hand Over Hand Ring Row
10 Tuck-Ups

STRENGTH (PERFORMANCE)

ON A 12:00 RUNNING CLOCK…
Build to a 2-Rep Weighted Strict Pull-Up

(Score is Weight)

STRENGTH (FITNESS)

ON A 12:00 RUNNING CLOCK…
Perform 30 Slow Strict Pull-Ups*

*Banded Optional. Break up reps as needed to get 30 solid reps.

(No Measure)

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME
10 Push-Ups
1 Rope Climb*

*Option for Legless.

(Score is Time)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME
8 Push-Ups*
5 Knees to Elbows

*Option for Knee Push-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(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 Prep
3-4 SETS
20 Alt. DB Push Press
:30 DBL DB Overhead Hold
1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)

2.) 3-4 SETS
30 Hanging Alt. Hollow Body Flutter Kicks
:30 L-Hang

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

Part 1) MOBILITY
5:00 Front Rack Drills
*Option for Elbow Punches or Tricep Smash

Into…

Part 2) 2-3 ROUNDS
20 Bunny Hops
10 Tib Raises
10 Elevated Calf Raises w/hold in bottom stretch position
10/10 Split Squats
200m Run

WORKOUT (PERFORMANCE)

3 SETS FOR TIME
800m Run
20 Alt. Back Rack Lunges*
400m Run
10 Alt. Back Rack Lunges

-Rest 2:00 b/t Sets-

*RND 1: (115/75)
RND 2: (135/95)
RND 3: (155/105)

(Score is Total Time)

KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)

WORKOUT (FITNESS)

3 SETS FOR TIME
800m Run
20 Alt. Back Rack Lunges*
400m Run
10 Alt. Back Rack Lunges

-Rest 2:00 b/t Sets-

*RND 1: (75/55)
RND 2: (95/65)
RND 3: (115/75)

(Score is Total Time)

KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body

(No Measure)

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)