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)