031521-031921

Monday 031521 STRENGTH E2MOM x 12 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. WORKOUT AMRAP x 15 MINUTES 250/200m Row 12 Ground to Overhead (115/75)|(75/55) 250/200m Row 12 Slam Balls (30/20)|(20/10) Tuesday 031621 STRENGTH 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy BENCHMARK WORKOUT "SPEED DEMON" 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -Hard Cap 8:00- COOL DOWN FOR RECOVERY 5:00 Foam Roll Legs and Upper Back Wednesday 031721 SKILL EMOM x 12 MINUTES MIN 1 - :40 Gymnastic Pull* MIN 2 - :40 Double Under Practice MIN 3 - :40 Hollow Body Flutter Kicks *Gymnastic Pull Options... Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up WORKOUT FOR TIME 800m Run Immediately Into... 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35)|(35/26) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into... 800m Run *Gymnastic Pull Options... Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up Thursday 031821 WORKOUT EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10) MIN 2 -- Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Seated Press MIN 2 -- Row or Bike, Moderate Effort COOLDOWN FLOW STRETCHING 2:00 Pigeon (1:00 each side) 2:00 Saddle 2:00 Dragon (1:00 each side) 2:00 Seated Fold Forward 2:00 Rebound

Friday 031921

Open 21.2

Friday Night Lights at 6:30 PM!