Workouts for the Week: March 3 – March 8

Monday, March 3rd

Workout: As Many Rounds as Possible – 24 Minutes

Option A

6 Rounds – 3 Minutes Each
5 Push Press (155/105)
15/12 Calorie Machine
Rest 1:00 between rounds.

Option B

6 Rounds – 3 Minutes Each
5 Push Press (115/75)
15/12 Calorie Machine
Rest 1:00 between rounds.

Option C

6 Rounds – 3 Minutes Each
5 Push Press (60%)
12/10 Calorie Machine
Rest 1:00 between rounds.

GOAL: High Intensity Conditioning

Tuesday, March 4th

Workout: Every Minute on the Minute for 20 Minutes

Option A

Minute 1: 15-20 Hand Release Push Up
Minute 2: 50-70 Double Under
Minute 3: 7 Pull Up + 7 Toes to Bar
Minute 4: Rest

Option B

Minute 1: 15-20 Knee Push Up
Minute 2: 30-50 Double Under
Minute 3: 7 Banded Pull Up + 7 Kipping Knee Tuck
Minute 4: Rest

Option C

Minute 1: 10 Knee Push Up
Minute 2: 30-50 Single Under
Minute 3: 7 Ring Row + 9 Abmat Sit Up
Minute 4: Rest

GOAL: Upper Body Endurance & Gymnastics Skill

Wednesday, March 5th

Strength: 5 Minutes

Every Minute on the Minute: 2 Back Squat @ 65%

Workout: Each Round for Time – 16 Minutes

Option A

4 Rounds – 4 Minutes Each
20 Wall Ball (20/14)
20 Box Jump Over (24/20)
10 Double Dumbbell Box Step Over (40/25)

Option B

4 Rounds – 4 Minutes Each
20 Wall Ball (14/10)
20 Box Jump Over (24/20)
10 Double Dumbbell Box Step Over (30/15)

Option C

4 Rounds – 4 Minutes Each
15 Wall Ball (14/10)
15 Box Jump Over/Plate Hop
10 Double Dumbbell Box Step Over (20/10)

GOAL: Squat Strength / Lower Body Endurance