314 Week of 3/4
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3/43/53/63/73/83/9
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m RowArm Circles2 Minute Jump Rope30 Jumping Jacks500m RowSpealler Warmup
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DislocatesArm Swings- Goal is to jump for 2 full minutes30 Mountain Climbers20 Lunges
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Arm SwingsBow Bends
- Combination of singles, doubles, etc
10 Snap To Hollow20 Russian Twists
Open Workout 19.3
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20 Ring RowsTrunk TwistsThen, 10 Supermans20 Glute Bridges
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20 Pushups3 Rounds100' Bear CrawlT-Hips/T-Glutes20 Cat/Cow
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20 Air Squats10 R. KBS 50' Duck WalkBand Good Mornings20 Air Squats
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10 Kipping Swings10 Goblet Squats50' Bunny HopBanded X-Walks10 Bow/Bends
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10 Ring Dips10 R. Twists50' Forward SkipLeg SwingsThen,
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10 Front Squats50' Reverse Skip10 Straight Leg Deadlifts
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5 Strict PullupsStrength/SkillStrength10 Front Squats
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5 HSPU
Clean DL + Power Clean + Jerk
SpeedSumo Deadlift
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5 OHS5x(3+2+2) @ 75%-80%Every 30 Seconds for 10 Minutes5x10 @ 40% Max DLStrength
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Then, 60' Down and Back SprintAlternate withBarbell Walks
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StrengthBent Over Row- 60' each way
Double DB Front Rack Lunge
10x25'
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OHS4x10- Goal is speed, not a slow jog5x10 Total (5/leg)
- Set up squat rack 25' away from rig
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Find 3 RMBicep Curls- Alternate- Start @ 50% of Max Back Squat
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Then, 4x10WOD- Increase weight as able
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3x3 @ 80-85% of 3RM- Alt Accessory Movements250m RowPartner WOD
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25 Burpee Box Overs 24/2050 Partner WB SitupsWOD
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WODWOD500m Row50 KBS 70/53"Christine"
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4 Minute Tabata Pullups10 Minute AMRAP20 Burpee Box Overs 24/2040 Partner WB Situps3 Rounds
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1 Minute Rest
5 Double DB Squat Clean 50/35
750m Row40 C2B Pullups500m Row
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4 Minute Tabata Pushups10 Alt DB Snatch15 Burpee Box Overs 24/2030 Partner WB Situps12 Deadlifts Bodyweight
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1 Minute Rest25 Double Unders1000m Row30 Power Snatch 95/6521 Box Jumps 24/20
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4 Minute Tabata Air Squats10 Burpee Box Overs 24/2020 Partner WB Situps
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1 Minute RestMobility- 100' Farmer's Carry 100s/70s After Each Round of Burpee Box Overs20 Clusters
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4 Minute Tabata T2BBulletproof Shoulders10 Partner WB Situps
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- Sub Situps10 Bar MU
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- Scale to pullups and dips
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Recovery
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Foam Roll Back and Shoulders
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Back SquatSnatchCleanEndurance/KBSquat
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