Wednesday March 31st

AM Session

Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats w/hip circle + 10 lateral steps (each way) + twisted cross stretch (30 sec each). Then, 2 rounds of: barbell front rack stretch + 5 muscle cleans + 3 squat cleans, stretch as needed…

EMOM x 10 minutes

1 Hang Power Clean + 1 Squat Clean

*All sets should be around 75-80% of 1RM Squat Clean

Clean Pulls

5 x 3 reps @ 100% of 1RM Clean

5 Rounds

10 Deadlift 275/205#

15 Bar Facing Burpees

20 Wall Ball 20/14#

*Rest 1 minute after each round. Work transitions movement to movement and try and stay moving throughout. 

PM Session

Warm up - 

10-20 minutes of hip/hamstring/back mobility…

For 25 minutes Row:

15 Seconds 500 Pace

45 Second 5K Pace

10-20 minutes of hip/hamstring/back mobility…

Tuesday March 30th

AM Session

Warm up - couch stretch, spiderman stretch, squat hold, leg swings (10 each way), 2 rounds easy of: 400m Run + 15 calorie row + 15 calorie bike erg, calf/ankle stair stretch

EMOM For 16 Min

Min 1: 15 KBS

Min 2: 12/9 Ski Erg

Alternating Minutes x 30 minutes

Min 1: 15/12 Calorie Row

Min 2: 15/12 Calorie Bike

Min 3: 200m Run

1 Minute Rest

*If the clock catches you, complete 5 rounds with a 1 minute rest after each round!

PM Session

Crossover symmetry activation, twisted cross stretch, shoulder rolls, 2 sets of: 10 bent over rows + 10 push ups + 15 hollow rocks

Bench Press 

6 x 2 reps @ 80-85%

6 x 5 Heavy Trap Bar Row

Every 1:30 x 3 sets

10 Strict HSPU

5-7 Muscle Ups

Every 1:30 x 3 sets

5 Strict DHSPU

5-7 Muscle Up + 1 extra dip per MU

Monday March 28th

Session

Warm up - couch stretch (60 sec each), elevated couch stretch (60 sec each side), 2 rounds of: 15 air squats w/hip circle + leg swings (10 each way) + 10 single leg bridge (5 each side) + spiderman stretch (30 sec each side) + ankle/calf stair stretch

3x 8 Back Squats + 15 KBS @50%

*This was just to be warm up and prime the legs for Front Squats. Nothing crazy or super tough. Work on form and control. 

Front Squats

6 x 3 reps @ 83%

*All sets at the same weight. Should be challenging but NOT losing position. 

4 Rounds (Every 5:00 start a new round)

21/18 Calorie Bike Erg

14 Toes to Bar

7 OHS 155/105#

14 Toes to Bar

21/18 Calorie Bike Erg

*Shooting for the 3-4 minute range for these rounds!

PM Session

Warm up - crossover symmetry activation, couch stretch, spiderman stretch, squat hold, ankle/calf stair stretch, 2 rounds of: 10 shoulder rolls + 10 air squats (w/hip circle) + 5 strict high pulls + 5 strict muscle snatch + 10 OHS w/barbell, warm up snatches until loose.

5 Sets 

1 Hang Snatch + 1 Snatch @ 75-80%

*Rest as needed between sets. 

Panda Pulls

5 x 3 @ 85-90% of 1RM Snatch

4 Rounds 

10 Power Snatch 155/165/175/185 (Singles) (Women’s weights: 110/115/120/125)

25’ Handstand Walk

100 Double Unders

*Rest 90 seconds after each round.

Friday March 26th

Thursday March 25th

Rest and stuff

Wednesday March 24th

AM Session

Warm up - 1:00 each side for all stretches, couch stretch, elevated pigeon stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats w/hip circle + 10 lateral steps (each way) + 10 forward/backward steps (each way) + twisted cross stretch (30 sec each)  

Hang Squat Clean + Squat Clean + Front Squat

4 Sets @ 80% 

*One rep of each, drop the bar between the hang and the floor rep. Rest as needed between sets. Slightly heavier than last week’s reps. 

5 Rounds (New round every 3:00)

7 Double DB Clean and Jerk 50/35

50’ Single Db OHWL 50/35

21 Wall Ball 20/14#

PM Session

Warm up - 2 rounds: Spiderman stretch + twisted cross stretch + elevated pigeon stretch + 10 calorie row + 10 calorie bike erg 

10 Burpee Over Rower

20/16 Calorie Row

7,14,21,28,35,42 Calorie Bike

*Rest 90 seconds after each round.

Tuesday March 23rd

AM Session

Warm up - crossover symmetry activation, spiderman stretch, twisted cross stretch, shoulder rolls, 2 rounds of: 250m Ski erg + 250m Row + 25’ Handstand Walk + 5 GHD Sit Ups

5 Rounds 

500m Ski Erg

20 Push Press #95#65

500m Row

25 GHD Sit Ups

*Rest 2 minutes after each round. 

PM Session

Warm up - crossover symmetry activation, lat/pec stretch, 10 single arm DB Press (5 each arm),  2 rounds of: 10 shoulder rolls + spiderman stretch + 10 push ups + 15 air squats (w/hip circle)

For time:

15 Power Cleans 155/105

Then,

3 Rounds of:

10 Bench (Bodyweight/0.75 BW)

20 Feet elevated Ring Rows

Then,

15 Power Cleans 155/105

4 Sets (1:2)

15 Strict HSPU

10 Strict Pull Ups

5 x 8 Bent Over Rows (KB’s)

2 x 1:00 KB Hold