
032921-040221
Monday 032921 Strength 4 Sets 1 Hang Squat Clean 1 Squat Clean 1 Front Squat @80% of 1RM *Rest as needed bt sets **All 4 sets at the same weight ***Drop the bar after the HSC 4 Rounds For Time:
21/17 Cal Bike
20 Russian KBS
10 Shoulder to Overhead @115/80lbs
Rest 1:00 bt rounds
Tuesday 033021
7:00 EMOM
1 Squat Snatch + 3 Overhead Squats @75% of 1rm snatch
*Focus on staying strong overhead and pushing the bar towards the ceiling 5 Rounds For Time:
7 Strict Pull Ups
12 Bar


032221-032621
Monday 032221 STRENGTH 6x3 Front Squats at 75% of 1RM WORKOUT
2 ROUNDS FOR TIME 15/12 Cal Bike 7 Dumbbell Thrusters, 50/35 lbs 14 Chest-to-bar Pull-ups Rest 2 min 2 ROUNDS FOR TIME 14 Chest-to-bar Pull-ups 7 Dumbbell Thrusters, 50/35 lbs 15/12 Cal Bike Tuesday 032321 WORKOUT 3 SETS AMRAP x 5 MINUTES* 16 Slam Balls 16 V-Ups 16 Air Squats -Rest:30- *Pick up where you left off in every consecutive AMRAP OPTIONAL FINISHER 3 Sets Max Reps Strict Pull-Ups 10-12 DB Curls 10-12 DB Sk


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 REC


030821-031221
Monday 030821
WORKOUT
7 SETS FOR TIME
10 Box Jump Overs (24/20)
100m Run
10 Toes to Bar
100m Run
-Rest 1:00 b/t Sets-
OPTIONAL FINISHER
EMOM x 10 MINUTES
MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 - 8/8 Single Arm DB Kickbacks
Tuesday 030921
STRENGTH
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex...
1 Clean Pull
+
2 Power Clean
WORKOUT
ON A 25:00 RUNNING CLOCK...
Row 2500/2250m
then...
Build to a Heavy 3-Rep TNG Power Clean in