3/18/2021

WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press MIN 2 — Row or Bike, […]

3/17/2021

BENCHMARK WORKOUT “END OF THE RAINBOW” FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into… 800m Run *Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up

3/16/2021

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) 30 Up-Downs -Hard Cap 8:00-

3/15/2021

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) 250/200m Row 12 Slam Balls (30/20)

3/11/2021

WORKOUT EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups MIN 2 – Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges MIN 2 – Row or Bike, Moderate Effort

3/10/2021

STRENGTH 5-5-3-3* Tempo Overhead Squat (31X1) *Start Light and build to Moderate WORKOUT 5 ROUNDS FOR TIME 10 Overhead Squats (95/65) 3 Ring Muscle-Ups 50 Double Unders

3/9/2021

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 time remaining

3/8/2021

WORKOUT 7 ROUNDS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets-

3/5/2021

STRENGTH 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch BENCHMARK WORKOUT “SWITCHEROO” AMRAP x 15 MINUTES 20 Alt. DB Snatch (50/35) 20 Single DB Suitcase Lunge* 250/200m Row *Switch hands after 10 Lunges

3/4/2021

WORKOUT 4 SETS FOR QUALITY 10 Barbell Pendlay Rows 10 Unbroken Push Press 10 Slow Seated Goblet Good Mornings -Rest as needed b/t Sets-

3/3/2021

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 10-Rep Front Squat WORKOUT EVERY 3:00 x 5 SETS 10 Front Squats (155/105) 15 Knees to Elbow 10 Up-Downs Over Bar