Saturday, March 23rd
Performance Warm-up
3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
15 goblet squats with 2 second hold at bottom
30 second plank on elbows
Strength
Work up to 3 sets of 3 snatch pulls at 105% of your squat snatch. Then drop back down to 60% and do 1 squat snatch every other min increasing by 5% each rep until you fail.
Min 0-1: 60%
Min 2: 65%
Min 4: 70%
Min 6: 75%…
Performance Notes
This workout is about energy management. The double unders should be relatively easy, and turn into your active rest after the first round. The KB swings might be broken up and that’s fine. And the snatches could be singles at that weight.
Performance
10 min AMRAP:
50 double unders
25 kettle bell swings @ 70/53
5 power snatches @75% of 1RM power snatch
Scaled Performance
10 min AMRAP:
200 single unders
25 kettle bell swings @ 53/35
5 power snatches @65% of 1RM power snatch
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Optional Conditioning
30 min ride (you pick the intensity)
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Fitness Notes
This should be a workout that keeps you moving the whole time, with possibly the exception of the squat jumps that should include a high enough jump to make it interesting.
Fitness Warm-up
3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
15 air squats with 2 second hold at bottom
30 second plank on elbows
Fitness (bodyweight)
10 min AMRAP:
50 double unders OR 50 mountain climbers
25 squat jumps to 6-12 in target
15 push ups
Scaled Fitness
10 min AMRAP:
50 single unders OR mountain climbers
25 squat jumps
15 push ups on knees or toes
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Kettlebell/Dumbbell
10 min AMRAP:
25 side to side hops over the KB
25 kettle bell swings @ 70/53
5 snatches each arm