Monday 3/31

Happy Open day!!! Go Reds!! Yes its 67 outside, we are running!! Die winter!

Part A) Cleans and HSPU
-8 min work to heavy 3 rep TAG clean
-Drop 20% from that weight
-4 min AMRAP
-3 cleans
-5 HSPU

Part B) TRX and Low body plyo
-3x12 Atomic Push Ups
-3x3 Box jump + depth jump + broad jump (#2#1)
Jump to the box, walk to the other side, step off and recover right into a ME broad jump

Part C) Run, Swing, Pull
Run 400
KBS 21
Pull Up 21
Run 800
KBS 15
Pull Up 15
Run 1200
KBS 9
Pull Up 9
For time

Friday 3/28

#TGIMOF

Freaking crush 14.5!!!

There's no plan here, just grind and win! Wooooooooo!

Thursday 3/27

Part A) Front Squat/Back Squat
5x3 front squats then 5 back squats.
     (as soon as you rack the weight for the front squat transition to the back squat and do 5 reps at the loaded front squat weight.)
work to best set

Part B) Gymnastics
Practice MUs and HS Walks
10 min

Part C)

4 rounds

10x Deadlift (#225#155)
10x Wall ball (#20#14)
10x Ring Dips
10x GHD sit-ups
10x Burpees

Wed 2/26

Part A) Clean
3 position clean
1 HHC (power position)+ 1MHC (at knee) + 1LHC (2" inches off the ground)
Give yourself a time for a very good
6 sets, work to AHAP

Part B) Trunk
30 sec V-sit
30 sec inch worm
30 Sec push up to single arm oblique plank (we will do these for warm ups sometime)
30 sec rest
4 rounds

Part C) Hand stand push ups, KBS, TRX Row
10 HSPU
15 KBS
10 TRX Rows
10 HSPU
25 KBS
10 TRX Ring Rows
10 HSPU
35 KBS
10 TRX Ring Rows

For time

Tuesday 3/25

One week left! Yay!
Part A) Dead Lift
3x5 work to a heavy set but leave some in the tank.
90 sec rest

Part B) EMOTM 21 Min
Rotate between these movements
250 row
7 Burpees
5 ground to overhead (#115#75)
Min 10 and 21 are max efforts burpees and GTO, this is what your score is based on.