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 Skull Crushers
Wednesday 032421
STRENGTH
6 SETS
1 High Hang Power Clean
+
1 Above the Knee Hang Power Cleans
+
1 Below the Knee Hang Power Clean
-Rest as Needed b/t Sets-
*Build to a Moderate-Heavy Set of the Complex.
WORKOUT
FOR TIME
800m Run
20 Hang Power Clean (115/75)|(75/55)
400m Run
15 Hang Power Clean (135/95)|(95/65)
200m Run
10 Hang Power Clean (155/105)|(115/75)
Thursday 032521
EMOM x 15 MINUTES
Min 1: 10-15 Wall Balls
Min 2: 30-50 Double Unders
Min 3: 10-20 Push-Ups
COOL DOWN
2:00 Banded Lat Strech (1:00 each side)
2:00 Couch Strech (1:00 each side)
2:00 Active Squat Hold
2:00 Wall Hinge
Friday 032621
21.3 Last Friday Night Lights Be There!!
