Wednesday 3.18.20

A. Warmup:
DROM
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts

B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts

C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.

CORE HOMEWORK:
100 Hollow Rocks -or- 3:00 Hollow Hold

Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest

Finisher:
100 Hollow Rocks -or- 3:00 Hollow Hold

Tuesday 3.17.20

A. Warmup:
5:00 Double Under Practice
DROM
Clean Warmup

B. 5 rounds of:
5 Hang Squat Cleans, add weight each set
Rest 1:00
50 Double Unders, 100 Singles, or 30 lateral hops over the bar
Rest 2:00

C. Accessory/Cooldown:
3 x 10 Bulgarian Split Squats -or- split squats
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
200 Bicycle Crunches

Monday 3.16.20

A. Warmup:
3:00 Bar Hang
DROM
3 sets of:
15 Banded Pull Aparts
10 One arm unilateral kneeling DB Press
5 One arm DB Bent Rows, ea.

B. Strict Press, 1RM

C. For time:
10 to 1 Single Alternating DB Snatch
1 to 10 Burpees over the KB

D. Cooldown:
3 x 10 Front Raises
2 x 1:00 Banded Shoulder Dist., ea.

CORE HOMEWORK:
:20 on / :10 off x 8
Glute Bridges

Burn: (9:30am)
DROM
For Time:
50 Burpees
50 V-Ups
50 Air Squats
50 Situps
50 “B-Boys”
50 Flutter Kicks

Finisher:
:20 on / :10 off x 8
Glute Bridges

Saturday 3.14.20

Teams of 2:
AMRAP in 20:00
Partner A:
Calorie Row
Partner B:
4 Devil’s Press
6 DB Box Step Overs
8 DB Reverse Lunges

CORE HOMEWORK:
:20 on / :10 off x 8
Flutter Kicks

Friday 3.13.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 1RM

C. 800m Run T.T.

Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x :30 Static GHD Hold

Burn (9:30am)
DROM
:30 on / :30 off x 10 Assault Bike Calories
Into,
4 rounds of:
30 Walking Lunges
20 Pushups
10 Pullups or Ring Rows

Finisher:
5 x :30 Static GHD Hold

Thursday 3.12.20

A. Warmup:
2 x 1:00 Bag Pack Stretch
DROM

B. Super Set:
Bench Press 10-10-10-10-10
Pendlay Row 5-5-5-5-5
*Add weight each bench set, keep the Pendlay row at the same weight

C. For time:
30/21 Assault Cals
30 Burpees

D. Cooldown:
3 sets of:
10 Front Raise, 10 Lateral Raise, 10 Reverse Fly

CORE HOMEWORK:
5 x 10 Barbell Rollouts

Wednesday 3.11.20

A. Warmup:
DROM
3 sets of:
:30 Bar Hang
15 Barbell Bent Rows
10 Barbell Thrusters

B. 3 rounds of:
In 2:00 complete:
15 Push Press
In 5:00 Complete:
400m Run
21 KB Swings
12 Pullups

C. Cooldown:
50 Banded Pull Aparts
50 Archer Pulls

CORE HOMEWORK:
3 x :30 One Arm Planks, ea.
-Rest as needed between sets

Burn: (9:30a)
OTM for 20:00
E: 15 SDHP / 15 Box Jumps
O: 15 Wall Balls
*Alternate rounds between SDHP and Box Jumps

Finisher:
3 x :30 One arm Planks, ea,
-rest as needed between sets

Tuesday 3.10.20

A. Warmup:
DROM
3 sets of:
Max effort Hanging leg raise
15 Back Extensions
10 Goblet squats

B. 5 rounds of:
15/10 Ski erg cals
30 Single DB weighted Step-ups
60 Double Unders
*Keep at a convo pace.

C. Cooldown:
4:00 pancake stretch

D. CORE HOMEWORK:
5 x 10 Weighted Hollow Rocks

Monday 3.9.20

A. Warmup:
2 x 1:00 Banded Shoulder Distraction, ea.
DROM
Then,
Hang Power Clean Warmup

B. Hang Power Clean, 2RM

C. For time:
21-15-9
Hang Power Clean
Ring Dips -or- Pushups

D. Cooldown:
2:30 Lizard Stretch, ea.

CORE HOMEWORK:
100 V-Ups

Burn: (9:30am)
DROM
5-10-15-20-25-30-35-40-45-50 Double Unders
*10 Ski Erg Cals After each round
-sub 10 to 100 single unders

Finisher:
100 V-Ups