Monday 3/8
EMOM30
MIN 1: 15/10 Cals
MIN 2: 10 Box Dips
MIN 3: 20 KB Swings
MIN 4: 12 (Alt) Single Leg Box Squats
MIN 5: Max HEAVY Goblet hold
Tuesday 3/9
3 - 9 - 15 - 21 - 15 - 9 - 3
Cals
Deadlifts
Box Jump Overs > Box Jumps > Step-Ups
*400m between each round
Then
Core Circuit - Coaches Choice
Wednesday 3/10
EMOM9
MIN1: 10 ½ Kneeling Strict Press (R)
MIN2: 10 ½ Kneeling Strict Press (L)
MIN3: 10 Plank Drags
Then
18 MINs for Quality
20 Weighted Reverse Lunges
18-20 Gorilla Rows
5-10 Pull-Ups/Chin-ups > Ring Rows
*Optional 200m between round*
Then
Stretch & Roll-out
Thursday 3/11
2 Rounds each
10 Hang Power Snatch
10 Over the Bar (OTB) Burpees
Then
50 V-ups
2 Rounds each
8 Hang Power Snatch
8 Over the Bar (OTB) Burpees
Then
40 V-ups
2 Rounds each
6 Hang Power Snatch
6 Over the Bar (OTB) Burpees
Then
30 V-ups
MODS:
Hang Power Cleans or Plate Ground to Overhead
Burpee Plate Hops
Tuck-Ups or Sit-Ups
Friday 3/12
30MIN Ascending Ladder
1,2,3,4……..
Heavy KB Headcutters
Burpee Pull-Ups
Meters x 50
Then
Core - Coaches Choice
Saturday 3/13
9AM - Coaches Choice
Sunday 3/14
30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??
Deadlift
Power Clean
Front Squat
Shoulder to OH
Bent Row
Notes: Partners will alternate efforts and exercises. Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat until each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.
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