3.3.20

A. Warm Up

3 sets NFT

Row 60 seconds


5/arm Single Arm DB Upright Row to External Rotation


3/arm Single Arm Dumbbell Hang Squat Clean+ Dumbbell Single Arm Split Jerk

B. Strength

Front Squat

2 sets

1 Rep every 15 seconds x 3 minutes @ 50% of 1RM


*Try to hold barbell in front rack the entire 3 minutes

-rest 5 minutes-

C. Conditioning

2 sets – Power Work

10 Power Cleans


-rest 15 seconds-


10 Bar Facing Burpees

-rest 15 seconds-


25 seconds Row @ 95%


-rest up to 3 minutes between sets-


*record load and total cals

*keep POWER UP on these Row sprints

Coaches challenge

2 sets

10 Overhead Squats @ 20X0

Tempo

-rest 15 seconds-

10 Bar Facing Burpees


-rest 15 seconds-


25 seconds Row @ 95%

-rest up to 3 minutes between sets-

*record load and total cals

*keep your POWER UP on these Row sprints

0 views0 comments

Recent Posts

See All

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13