314 Week of 3/25
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3/253/263/273/283/293/30
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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 TwistsWOD by Ben Bergeron
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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/Cow2015 REGIONAL ATHLETES
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20 Air Squats10 R. KBS 50' Duck WalkBand Good Mornings20 Air Squats100 Rounds For Time of:
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10 Kipping Swings10 Goblet Squats50' Bunny HopBanded X-Walks10 Bow/Bends1 Strict Deficit HSPU, 6/4″
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10 Ring Dips10 R. Twists50' Forward SkipLeg SwingsThen, 2 Squat Cleans, 155/105
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10 Front Squats50' Reverse Skip10 Straight Leg Deadlifts3 Burpees
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5 Strict PullupsStrength/SkillStrength10 Front Squats
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5 HSPUClean DL + Clean + JerkPartner EnduranceSumo Deadlift2015 OPEN ATHLETES
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5 OHS5x(1+1+1) @ 95-105%1 Mile Relay5x4 @ 70% Max DLStrength100 Rounds For Time of:
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- Clean can be power or squat200m EachAlternate withBarbell Walks1 Strict HSPU
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StrengthThen, Double DB Front Rack Lunge10x25'2 Squat Cleans, 135/95
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OHSSlow Negative PullupsWorkout5x10 Total (5/leg)
- Set up squat rack 25' away from rig
3 Burpees
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Find 3 RM4x3Cindy- Start @ 50% of Max Back Squat
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Then,
- Jump to top of pullup and lower slowly
20 Minute AMRAPWorkout- Increase weight as able- Scale to 40 minute AMRAP
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3x3 @ 85-95% of 3RM- Adv add weight5 Pullups8 Rounds
- Alternate rounds with a partner
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Ring Dips with 3s Pause at Top10 Pushups12 Deadlifts 115/80Workout
- Scale weights and movements
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Workout4x515 Air Squats9 Hang Power CleansFlight Simulator
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10-1- Alt Accessory Movements6 Front Squats5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
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Snatch Complex*Cashout3 Thrusters
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10 Cal Row After Each SetWorkout50 HR Pushups200m RunUnbroken DU
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*Snatch Complex5 V-Ups* EMOM including Start- No snaking no hip hinge- 20 Minute Cap
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- Power Snatch 30 Box Jumps 24/20- As many sets as needed- Scale weight to finish
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- OHS 50 Double Unders
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- OH Lunge Right40 KBS 53/35
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- OH Lunge Left50 Double Unders
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40 KBS
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Stretching40 Double Unders
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Shoulder Stretch w/Band on Bar
30 Box Jumps 24/20
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Roll Shoulders/Back*T2B for Adv
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Back SquatSnatchCleanEndurance/KBSquat
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