3/15/2023

STRENGTH (11 min)

Every :90 sec for 7 sets:
2 tempo/pause front squats (12×1)

*aim for around 70-80%+ across all sets
*2 sec pause in the bottom

(Score: Weight)

WORKOUT (14 min)

3 rounds of…
4 min AMRAP:
8 front rack lunge
12/8 cal bike

*1 min rest between AMRAPs
*pick up where left off for each AMRAP

(Score: Rounds/Reps)

3/14/2023

RETEST (20 min)

1-rep max push press

(Score: Weight)

WORKOUT (7 min)

For time:
21-15-9
Power clean (135/95)
Shoulder to overhead(135/95)

*7 min cap

(Score: Time)

3/13/2023

SKILL (10 min)

Jump rope practice

WORKOUT (16 min)

16 min AMRAP:
500/400m row
32 double under
8 DB up-down (2x 50/35)

(Score: Rounds/Reps)

3/10/2023

RETEST (25 min)

1-rep max power snatch

(Score: Weight)

WORKOUT (6 min)

6 min EMOM:
Min 1: wallball (20/14)
Min 2: burpee
Min 3: slamball (30/20)

(Score: Total Reps)

3/9/2023

ACCESSORY (8 min)

2x “Reverse Tabata”…
L-sit holds

*16 rounds of :10 on/:20 off

(For Quality: No Score)

WORKOUT (20 min)

20 min AMRAP:
10 shuttle run (50-ft)
10 inverted burpee
50 flutter kick

(Score: Rounds/Reps)

3/8/2023

STRENGTH (16 min)

16 min EMOM:
Min 1: 2-4 tempo chin-up (73×1)
Min 2: 1 box jump*

*increase box height each round

(Score: Height)

WORKOUT (8 min)

8 min AMRAP:
8 box jump (30/24)
4 strict pull-up

(Score: Rounds/Reps)

 

3/7/2023

STRENGTH (10 min)

10 min EMOM:
2 push press

*start around 50% and build

(Score: Weight)

WORKOUT (14 min)

For time:
60 shoulder to overhead (95/65)
90/60 cal bike

*partition is athlete’s choice
*14 min cap

(Score: Time)

 

3/6/2023

STRENGTH (16 min)

16 minutes to build to…
Heavy 1-rep hang squat clean

(Score: Weight)

WORKOUT (10 min)

10 min AMRAP:
2 hang squat clean (135/95)
15/12 cal row
4 hang squat clean (135/95)
15/12 cal row
…6/15/12, 8/15/12, etc.

(Score: Rounds/Reps)

3/3/2023

WORKOUT (12 min)

“23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (95/65)
5 wall walks
50 double-unders
12 snatches (135/95)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (185/125)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (225/155)

3/2/2023

WORKOUT (16 min)

16 min EMOM:
Min 1: cal row
Min 2: pause squat (3 sec pause)
Min 3: :30 sec handstand hold
Min 4: rest

(Score: Row/Squat Reps)