WEEK of WORKOUT's 3.28.22 - 4.2.22

MONDAY, MARCH 28th

A. In 10-12 minutes, complete the following work...

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

B. For Time:

21-15-9 (16-12-8 women's calories)

Calorie Ski OR Calorie Row

9-7-5

Alternating Dumbbell Snatch (100/70)

-@10:00-

45 Calorie Ski (36 women's calories) OR Calorie Row

15 Alternating Dumbbell Snatch (100/70)

Target time for each workouts: 4-5 minutes

Time cap for each workouts: 7 minutes

Scaling Option 1/ Masters RX:

21-15-9 (16-12-8 women's calories)

Calorie Ski OR Calorie Row

9-7-5

Alternating Dumbbell Snatch (70/50)

@10:00

45 Calorie Ski (36 women's calories) OR Calorie Row

15 Alternating Dumbbell Snatch (70/50)

Scaling Option 2:

15-12-9 (12-10-8 women's calories)

Calorie Ski OR Calorie Row

Kettlebell Swing (light)

@10:00

36 Calorie Ski (30 women's calories) OR Calorie Row

Kettlebell Swing (light)

TUESDAY, MARCH 29th

A. In 10-12 minutes, complete the following work...

3 Power Cleans x 3 sets @65-75% of 1RM Clean

3 Front Squats x 3 sets @80% of 1RM Clean

B. For Time:

100-75-50

Double Unders

20-15-10

Strict Pull-Ups

Push-Ups

*Add RX+ option of... Strict HSPU or Kipping HSPU to end of set if you can complete sets of 5+ on wall

*Sub Run for DU (400,300m,200m)

Target time: 11-13 minutes

Time cap: 16 minutes

Scaling Option 1/ Masters RX:

80-60-40

Double Unders

20-15-10

Strict Banded Pull-Ups (Or Bar Assisted/ controlled negatives)

Push-Ups (use Box as needed)

Scaling Option 2:

100-75-50

Single Unders

15-12-8

Jumping Pull-Ups

Push-Ups

WEDNESDAY, MARCH 30th

A. For Time:

5-4-3-2-1 minute

Max Distance Run

-Rest 1 minute Between sets-

Scaling Option:

5-4-3-2-1 minute

Max Cals Row, Or Ski, Or Bike Erg

*Your Choice*

B. For Quality:

20-15-10-5

Double KB Suitcase Deadlift

40-30-20-10

GHD Sit-up

THURSDAY, MARCH 31st

A. 2 sets for Time:

4 Rounds of...

12/10 Calorie Echo

12 Double Dumbbell Front Squats (50s/35s)

9 Burpee over Dumbbells

-Rest 5 minutes between sets-

Target time each set: 8-10 minutes

Time cap each set: 12 minutes

Scaling Option 1/ Masters RX:

2 sets

4 Rounds

12/10 Calorie Assault Bike (OR 10/8 Calorie Echo)

12 Double Dumbbell Front Squats (35s/25s)

9 Burpee over Dumbbells

-Rest 5 min between sets

Scaling Option 2:

2 sets

4 Rounds

10/8 Calorie Assault Bike (OR 9/7 Calorie Echo)

10 Dumbbell Goblet Squats (light)

10 Up Downs

Rest 5 min between sets

B. For Load:

In 10-12 minutes, complete the following sets...

Bench Press

5-3-1-5-3-1

FRIDAY, APRIL 1st

A. Teams of 2

AMRAP 3 Minutes

3 Synchro Wall Walks

12 Synchro Toes to Bar

Max Reps Sandbag Cleans (150/100) (OR Power Cleans 185/125)

-Rest 1 Minute between sets-

*Complete sets until you get to 50 Sandbag Cleans combined

Target number of Reps each set: 10+ Sandbag Cleans

Minimum number of reps before scaling: 8

Scaling Option 1/ Masters RX:

Teams of 2

AMRAP 3 Minutes

3 Synchro Wall Walks

10 Synchro Toes to Bar

Max Reps Sandbag Cleans (100/70)

Rest 1 Minute between sets

Complete sets until you get to 50 Sandbag Cleans combined

Scaling Option 2:

Teams of 2

AMRAP 3 Minutes

3 Synchro Inch Worms

12 Hanging Knee Raises

Max Reps Power Cleans (moderate)

Rest 1 Minute between sets

Complete sets until you get to 50 Power Cleans combined

B. For Technique/Skill Work

In 10-12 minutes, work through 5-8 sets of...

Snatch Push Press + Snatch Balance

*Build throughout time allowed

*Perform 2-3 sets with lighter loads, perform 1 set with heavier loads

SATURDAY, APRIL 2nd

A. 6 rounds

25/20 Calorie Row

25 Wall Balls (20/14)

Rest 5:00

6 sets (1:1)

25/20 Calorie Row

-Rest 1:1 after each-

Target time:

Workout 1: 14-15 minutes

Workout 2: 1-1:20 (to complete the row)

Time cap:

Workout 1: 16 minutes

Workout 2: 1:30 (to complete the row)

Scaling Option 1:

6 rounds

20/16 Calorie Row

25 Wall Balls (14/10)

Rest 5:00

6 sets (1:1)

20/16 Calorie Row

-Rest 1:1 after each-

Scaling Option 2:

6 rounds

15/12 Calorie Row

15 Wall Ball Thrusters (light)

Rest 5:00

6 sets (1:1)

15/12 Calorie Row

-Rest 1:1 after each-