Monday 3/15
12 MIN to build to a heavy complex of:
1 Hang Power Clean
2 Thrusters
Then
AMRAP12
9 Hang power cleans
7 Strict Dips
5 Thrusters
*No more than 115/75 if using a BB*
Then
Core Circuit - Coaches Choice
Tuesday 3/16
3000m/300cals
Every 3 MIN starting @ 0:00
5 Devils Press
10 Front Rack Lunges (5/5)
Then
Accessory/core work - Coaches Choice
Wednesday 3/17
HAPPY ST. PATRICK'S DAY!
"7x LUCKY"
*MUST ROLL 3 x for each round*
1 Upper - # rolled will indicate which movement/reps
1 Lower - # rolled will indicate which movement/reps
1 Core - # rolled will indicate which movement/reps
UPPER LOWER
1 - 10 Push-Ups 1 - 10 Single Leg Glute Bridges (per side)
2 - 10 Burpees 2 - 20 Box Jumps > Weighted Step-Ups
3 - 10 Dips 3 - 20 Walking Lunges
4 - 10 Bent Rows 4 - 30 Air Squats
5 - 10 Overhead Press 5 - 10 Single Leg Deadlifts (per side)
6 - 10 Pull-Ups > Ring Rows 6 - 20 Wall Balls
7 - Accumulate 1 MIN Overhead hold 7 - Accumulate 1MIN Wall-Sit
8 - LUCKY # - your choice from above! 8 - LUCKY # - your choice from above!
CORE
1 - 20 Mountain Climbers
2 - 30 Flutterkicks
3 - 40 Sit-Ups
4 - 20 Russian Twists
5 - 10 Plank Walk Outs
6 - 20 Alternating V-Ups or Tuck Ups (10r/10l)
7 - 20 Plank Rotations (10 per side)
8 - LUCKY # - your choice from above!
You will come up to the board 7 TIMES to roll the dice 3 TIMES for an Upper, Lower and Core exercise. Each # on the Di, refers to a movement and rep amount you will be doing for an Upper, Lower and Core exercise. Once you get your numbers corresponding with each, you will perform 2 ROUNDS of those movements (i.e. 10 Push-Ups, 20 Wall Balls & 10 Plank Walk outs). Once 2 ROUNDS of your first rolls are done, you will do it again and perform 2 rounds of the next 3 movements, etc. etc. for 7 TIMES total or until time runs out. *If you get a movement you already had, oh well......its the luck of the ROLL! Have fun!
Not sure how long this one will take so we'll say a 40MIN Cap. If everyone finishes their 7 sets of 2 rounds of your movements before that time, we'll do some accessory work or stretch and roll out!
Thursday 3/18
20 Mins (5-7 Rounds) for Quality
6 Bottoms Up KB Press (Per Side)
6 Weighted DH Pull-ups or Single Arm Ring Row (6/6)
6 Deadlifts (Ascending to Heavy but Doable)
then
AMRAP14
4-6-8-10-12……
Push-Ups
Cals
KB Swings
Friday 3/19
Core Focused Day!
AMRAP20
12 Alternating V-Ups (6/6)
12 Weighted Sit-Ups
100M Farmer Carry (2nd TP)
16 Alternating V-Ups (8/8)
16 Weighted Sit-Ups
100M Farmer Carry
20 Alternating V-Ups (10/10)
20 Weighted Sit-Ups
100M Farmer Carry
*add 4 reps each round until time is up
*Leave your weights out by the garage door, continue to use them throughout the workout and follow the running “one-way” route to get back into the gym and back to your station. On the last FC left in the time allotted, bring your equipment back into the gym via the same running “one-way” route and back to your station.
Then
Tabata x 2
*4 Minutes* for each movement
(:20 work / :10 rest)
2 Push-ups to Plank Hold
10 Flutter kicks into Hollow Hold
Saturday 3/20
9AM - Coaches Choice
Sunday 3/21
9AM - Coaches Choice