Strength:
3 rounds:
Power Clean + hang power clean + shoulder to overhead, 3×3
30 Bicycle crunches
Met-Con:
5 x 3 min rounds
12/10 calorie row
15 Suitcase Deadlifts
12 Burpees over object
max DB or KB push press in remaining time
rest 1 min between rounds score is push press rep total
Tuesday, 3/2/21:
Strength:
3 rounds:
Deadlift – 5 reps
Pull-Ups, 6 reps
Met-Con:
5 Rounds of AMRAP 2
15 KB Sumo Deadlift High Pulls
Max Double Unders
Rest 1 Minute Between Rounds
Wednesday, 3/3/21:
Strength:
5×3 Power Snatch + Hang Snatch + Overhead squat
10 Dips
Met-con:
With a Partner
20 Rounds Total:
10 Dumbbell Lunges
10 Calorie Row
20 Double Unders
*alternate exercises
Thursday, 3/4/21:
Strength:
3 Rounds:
Goblet Squats, 15 reps
Side Plank hold, 1 minute per side
Met-con:
8 Rounds
10 Kettlebell Swings
5 Push Ups
Then:
4 Rounds
250m Row
10 GHD Sit Ups
Friday, 3/5/21:
Strength:
3 Rounds
Shoulder presses, 3×5
10 T2B
Met-con:
3 rounds for time of:
Run 400
30 In & Out Squats
20 Push presses
Saturday 3/6/21:
Strength:
3 Rounds:
15/15 Bulgarian Split Squats p/leg
Knees to Elbow plank hold, 45 seconds on each side
Met-con:
Buy In: Run 800m
3 Rounds
10 Power Cleans
20 Slam Ball or ground to overhead with household object.
30 Mountain Climbers (R+L=1)
Buy Out: Run 800m
Sunday, 3/7/21
Strength:
3 rounds:
Weighted Walking Lunge, 20 steps
Wall Slides, 15 reps
Met-con:
10 Handstand Push Ups
10 Pistols
25 AbMat Sit-ups
6 Handstand Push-Ups
6 Pistols
25 AbMat Sit-ups
2 Handstand Push-Ups
2 Pistols
25 AbMat Sit-ups
6 Handstand Push-Ups
6 Pistols
25 AbMat Sit-ups
10 Handstand Push Ups
10 Pistols
25 AbMat Sit-ups