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.

Conditioning
“Pinball”
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.

Conditioning
“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

Strength
E2MOM x5
3 Pause Front squats @75% Across
*Pause 3s in bottom.
Conditioning
“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
TBD
Friday 03/13/2020
Conditioning

“4-Wheel Drive”
5 Rounds: (36min total)
AMRAP 4:
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.