Monday 3/29
20MIN for Quality
30-50 Strict Pull-Ups/Chin-Ups
*Every 2 minutes starting at 0:00 do 6 reps of a “Press” movement from the list below:
*DB/KB Bench Press (Box or Glute Bridge (from floor)
*Push-ups (ADV: Handstand Push-ups)
*Ring/Bar Dips
*Rest Intuitively throughout*
**alternate press movements each 2 mins*
Then
10 - 1
DB Thrusters
1 - 10
Burpees
Tuesday 3/30
AMRAP10
5-10 Single Arm Push Press (R)
2 Reverse TGU (R)
5-10 Single Arm Push Press (L) 2 reverse TGU (L)
*reverse TGU means at the top of that last Push Press will be the start of the TGU. Go down to floor (DB/KB overhead) and then return to standing will be 1. Repeat for the second rep etc.
*REST 3MIN*
AMRAP10
5 Single Arm Front Squats (R)
5 Single Arm Front Squats (L) 15 KB Swings
50 Double Unders > 100 Single Unders
Then
Core Circuit - coaches choice
Wednesday 3/31
40 - 30 - 20
Wall Balls
Box Jump Overs
Hang Power Cleans*
*you will have 1-2MIN to warm up weight if using BB*
Then
Sprint Intervals
400 - 300 - 200 - 100 - 200 - 300 - 400
*Rest 1MIN between each interval*
if it’s nice out running will be the top option!
Thursday 4/1
E2MINS12
8 Racked Lunges (per side)
BB, DB, KB all ok
Then
10MIN Ladder
1 Clean & Jerk > Hang Clean & Jerk
1 T2B > 1 Toes to KB x 2 https://youtu.be/TtTVhMw1u1I
Rest intuitively/as needed
Then
Accessory Work:
Accumulate 25 Banded Face Pulls
Accumulate 25 Banded Pallof Presses (per side)
Accumulate 25 Banded Pull Aparts
Accumulate 25 Banded Bent Rows
Friday 4/2
10 MINS to Complete:
30 Renegade Rows (R + L = 1)
20 Suitcase Step-Ups
Max Shuttle Sprints (50m increments*) in remaining time
*Rest 2MIN*
10 MINS to Complete:
12 x 50m Shuttle Sprints
20 Suitcase Set-Ups
Max Renegade Rows (R + L = 1) in remaining time
*50m to 1st TP and back to garage door = 1
Then
Tabata Stretch
:20 on / :10 off
Down Dog
Up Dog
Child’s Pose
Frog
Piriformis
Saturday 4/3
9AM - Coaches Choice
Sunday 4/4
CLOSED - Easter
Make this an ACTIVE Rest day