Monday, March 25th
Performance Warm-up
“20 arm circles forward
20 arm circles backward
3 easy rounds of:
10 empty bar strict press
10 empty bar front squats
10 empty bar thrusters
Run 200m
Stretch wrists and quads for 5 mins”
Strength
“Back squats
5 at 60%, 3 at 70%, 1 at 80%
Then
5 at 70%, 3 at 80%, 1 at 90%”
Performance Notes
The weight that you choose should allow you to do 1-2 rounds of the thrusters unbroken. The purpose of this workout is to hold onto the thruster as long as you can.
Performance
“5 rounds for time of:
Run 400m
20 thrusters @ 115/75”
Scaled Performance
“5 rounds for time of:
Run 400m
20 thrusters @ 95/65”
——
Optional Conditioning
20 min run (5 out of 10)
—–
Fitness Notes
Go hard on the thrusters or burpees and see how long you can hold up without having to rest.
Fitness Warm-up
“20 arm circles forward
20 arm circles backward
3 easy rounds of:
10 push ups
10 squats
10 burpees
Run 200m
Stretch wrists and quads for 5 mins”
Fitness (bodyweight)
“5 rounds for time of:
Run 400m
20 banded thrusters OR burpees to a 6 inch target”
Scaled Fitness
“5 rounds for time of:
Run 400m
15 banded thrusters OR burpees”
——
Kettlebell/Dumbbell
“5 rounds for time of:
Run 400m
10 right arm KB/DB thrusters at 53/35
10 left arm KB/DB thrusters
OR 20 double arm KB/DB thrusters at 53/35”