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Tuesday 3/22

Fitness – Workout of the Day

1. Front Squat – 3 reps X 5 sets, rest 2 mins. Start at 70% and build.

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For Time

Buy in: 100 Double unders

then 3 rounds of:

10 Burpee Box Jumps 24/20

15 Push-ups

10 Deadlifts – 185/125

Cash Out: 400 meter Run

**Start with the Dub’s, time stops after the run.

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Cool Down

Banded Hamstring Stretch + Childs Pose

 

Performance – Workout of the Day

1. Front Squat – 3 reps X 5 sets, rest 2 mins. Start at 70% and build.

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For Time

Buy in: 100 Double unders

then 3 rounds of:

10 Burpee Box Jumps 24/20

8 Strict Handstand Push-ups

6 Deadlifts – 275/185

Cash Out: 400 meter Run

**Start with the Dub’s, time stops after the run

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Cool Down

Banded Hamstring Stretch + Childs Pose

 

Competition – Workout of the Day

1. Snatch (off blocks @ knee) or Hang – 2 reps EMOM X 5 – Use 50,60,70,75,80% – Build each set

2. Hang Clean – 2 reps – EMOM X 5 mins – Use 50, 60, 70, 75, 80% – Build each set

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Every 4 mins 

90 sec AB

21 Front Squats – 135/95

 

90 sec Row

21 StOH – 135/95

 

90 sec Run

21 HPC – 135/95

X 2 – 24 Total mins. First 4 mins is the AB+FS, next 4 is Row+StOH, then Run+HPC, then go back to the beginning and do it again.