Monday 3/22
AMRAP12
12 Front Rack Step Ups*
1 Minute Plank
*use 2 DB’s or KB’s. A barbell or odd object front rack would also work. Pick a weight challenging for 12 reps but aim to complete all 12 reps without breaking them up for at least the first 3 rounds.
Then
AMRAP20
20 Single Arm Thrusters (10/10)
20 DB Turkish Sit-Ups (10/10)
20 Single Arm DB Hang Cleans (10/10)
Tuesday 3/23
EMOM18
Min 1: 8-10 Deadlifts
Min 2: Max Consecutive Set of Plank Ups
Min 3: Rest
Then
AMRAP6 x 2
2 DB/KB Snatches (1/1)
2 Goblet Squats
2 Straight leg sit-ups
*add two reps to each round until time is up
*Rest 2MINS then Repeat
Wednesday 3/24
30MIN Ascending Ladder
1,2,3,4…….
RMM
Strict Pull-up/Chin-Up/Ring Row
Cals x 5
Thursday 3/25
4 Rounds
3 Strict Press
6 Push Press
9 Push Jerks
Then
AMRAP3 x 4
10 Deadlifts
10 Hang Power Snatch
10 Front Squats
*rest 2MIN between rounds*
Then
EMOM8
:30 Hollow Hold
:30 Flutter Kicks
Friday 3/26
Option 1:
18 MINS to work up to a heavy Deadlift
Option 2:
18 MINS for Quality
10 Deadlifts
10 Ring Dips/Push-Ups
10 Chin-Ups/Pull-Ups
Then
AMRAP10
5 Single Leg KB Deadlifts (per side)
10 KB Cleans (1/2 Headcutters)
15 KB Swings
30 Double Unders > 60 Singles or 30 Mountain Climbers (total)
Saturday 3/27
9AM - Coaches Choice
Sunday 3/28
Cindy on the Move
AMRAP20
5 Pull-Ups
10 Push-Ups
15 Air Squats
200m