314 Week of 3/11
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
3/113/123/133/143/153/16
2
WarmupWarmupWarmupWarmupWarmupWarmup
3
1000m RowArm Circles2 Minute Jump Rope30 Jumping Jacks500m RowSpealler Warmup
4
DislocatesArm Swings- Goal is to jump for 2 full minutes30 Mountain Climbers20 Lunges
5
Arm SwingsBow Bends
- Combination of singles, doubles, etc
10 Snap To Hollow20 Russian Twists
Open Workout 19.4
6
20 Ring RowsTrunk TwistsThen, 10 Supermans20 Glute Bridges
7
20 Pushups3 Rounds100' Bear CrawlT-Hips/T-Glutes20 Cat/Cow
8
20 Air Squats10 R. KBS 50' Duck WalkBand Good Mornings20 Air Squats
9
10 Kipping Swings10 Goblet Squats50' Bunny HopBanded X-Walks10 Bow/Bends
10
10 Ring Dips10 R. Twists50' Forward SkipLeg SwingsThen,
11
10 Front Squats50' Reverse Skip10 Straight Leg Deadlifts
12
5 Strict PullupsStrength/SkillStrength10 Front Squats
13
5 HSPUClean DL + Power Clean + JerkPartner SpeedworkSumo Deadlift
14
5 OHS5x(2+2+1) @ 80-90%10 Minute AMRAP5x8 @ 50% Max DLStrength
15
Then, Ladder SprintAlternate withBarbell Walks
16
StrengthRing Row with Pause at Top- Touch first lineDouble DB Front Rack Lunge10x25'
17
OHS4x8- Touch base line5x10 Total (5/leg)
- Set up squat rack 25' away from rig
18
Find 3 RMRing Dips- Touch second line- Alternate- Start @ 50% of Max Back Squat
19
Then, 4x8- Touch base line- Increase weight as able
20
3x3 @ 85-90% of 3RM- Alt Accessory Movements- Touch third lineWorkout
21
- Touch base line5 RoundsWorkout
22
WorkoutWorkout- Touch fourth line3 Deficit HSPUDeath by Thruster 115/80
23
2 Rounds Cindy15 Minute AMRAP- Run back and tag partner6 Clean and Jerks 135/95
24
5 Squat Snatch 135/8550 Box Jumps 24/2030 Situps
25
2 Rounds Cindy50 KBS 53/35Workout400m Run
26
4 Squat Snatch 155/10550 V-UpsTriple Double 3
27
2 Rounds Cindy50 Alt. Lunges (unweighted)3000m RowCashout
28
3 Squat Snatch 165/115- EMOM 5 Burpees (Including start)300 Double Unders3 Rounds
29
2 Rounds Cindy
- Scale Box Height as Needed to Jump
3 Mile Run
10 Hip Extensions w/Pause at Top
30
2 Squat Snatch 185/125- Feel free to do triple instead10 GHD Situps
31
2 Rounds CindyStretching
32
1 Squat Snatch 205/1352 Minutes/Side
33
Pigeon Pose
34
Mobility
35
Stretch Shoulders w/Band on Bar
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
Back SquatSnatchCleanEndurance/KBSquat
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu