Monday 03/09/2020

Tempo back Squat On the Minute x 10:
1 Pausing “One and One Quarter” Squat

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. Start light and build to AHAP. Pause 3s in bottom of each squat.

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

*Score is total reps. Goal is to get 15+ reps of each movement during the minute. Aim for 10ft on Wallballs regardless of weight.

Tuesday 03/10/2020
Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

*High hang, Hang, Low hang. Building to a heavy UB set. Work contact and receiving positions.

“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap. Mod Kipping knee raise for TTB. Clean and jerk weight would be doable for a set of 10 UB.

Wednesday 03/11/2020

E2MOM x5
3 Pause Front squats @75% Across
*Pause 3s in bottom.
“Fuller Circle”
For Time: (18min cap)
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row
*mod quick steps or 2x singles.
Thursday 03/12/2020
Friday 03/13/2020

“4-Wheel Drive”
5 Rounds: (36min total)
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24″/20″)
Max 10 Meter Shuttle Runs
Rest 4 Minutes Between Rounds
*Score is total shuttle runs. Down and back =2. Goal is consistency across rounds.