Workouts for the Week: March 9 – March 14

Monday, March 9th

Workout: For Time – 20 Minute Cap

Option A

5 Rounds
50 Double Under
20 Abmat Sit Up
10 Clean & Jerk (135/95)
5 Strict Handstand Push Up

Option B

5 Rounds
30-50 Double Under
20 Abmat Sit Up
10 Clean & Jerk (115/75)
5 Pike Push Up

Option C

5 Rounds
50-70 Single Under
15 Abmat Sit Up
7 Clean & Jerk (65/45)
5 Push Up

Cashout: 12 Minutes

1 Mile Run or Build to set of 3-5 Front Squat (70-80%)

Tuesday, March 10th

Workout: 

Option A & B

3 Sets – As Many Rounds as Possible in 7 Minutes
5 Calorie Bike
5 Target Burpee
5 Calorie Row
Increase all movements by 5 reps each round.
3 Minute rest between sets.

Option C

3 Sets – As Many Rounds as Possible in 7 Minutes
10 Calorie Bike
10 Target Burpee
10 Calorie Row
3 Minute rest between sets.

Cashout:

Every Minute on the Minute for 8 Minutes
Minute 1: Side Plank Left (:45)
Minute 2: Side Plan Right (:45)
Minute 3: Plank (:45)
Minute 4: 10 Hollow Rock

Wednesday, March 11th

Strength: 15 Minutes

8 Sets
2 Overhead Squat
Rest 1:00-1:30 between sets.

Workout: For Time – 9 Minute Cap

Option A

3 Rounds
9 Hang Power Snatch (95/65)
15 Wall Ball (20/14)
21 Push Up

Option B

3 Rounds
9 Hang Power Snatch (75/55)
15 Wall Ball (16/12)
21 Knee Push Up

Option C

3 Rounds
9 Hang Power Snatch (45/35)
15 Wall Ball (12/10)
21 Elevated Push Up