A. 5 Rounds for Quality
5 Goblet Squats
5 Russian KBS
5 Hollow Rocks
5 Perfect Push-ups
B. 12:00 AMRAP
10 Burpees
15 Power Snatches @ 75 / 55
30 Double Unders
*Reps recorded
“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.'” –Eleanor Roosevelt
A1. Front Squat x1+1 x 4 Rest 2:00
Rep 1:
:02 Down
:04 in bottom
Rep 2:
Normal tempo
A2. Strict Pull-ups x2-6×4
B. 800 M Run
3 Rounds
10 Kip Pull-ups
20 Wall Balls
800 M Run
*time recorded
“Walking with a friend in the dark is better than walking alone in the light.” –Helen Keller
WORKOUT 15.4
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans Etc.,
adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb. Women clean 125 lb.
(Scaled Men & Women 18-54) Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.
A. 21:00 alt. EMOM
Min 1 – 5 Russian KBS
Min 2 – 3 Goblet Squats (:02 down, :04 in the bottom)
Min 3 – 5 Push-ups (:03 down, :03 up)
B. 20:00 AMRAP
400 M Run
4 Strict TTB (On rings)
6 Wall Balls 20/14
8 Russian Sit-ups (Total 4/arm)
10 Flutter Kicks (Total 5/leg)
12 SA KB Push Press (Total 6/arm)
Reminder – The gym will be closed in the afternoon from 1:00 pm to 5:30 pm for a staff meeting. Please join us at 5:30 pm for Open Gym!
All morning classes will remain on our normal same schedule.
Skill: TnG DL, Step-ups, Double Unders
8:00 AMRAP
15 DL @ 225, 135
15 Step-ups @ 24/20
15 Double Unders
“Opportunity does not knock, it presents itself when you beat down the door.” –Kyle Chandler
A. Power Clean + HSC x1+1×10 @ 60-70% Rest :60-90
*Not a max, focus on speed and technique
B. Tempo Front Squat x1+1 x 6 Rest 2:00
Rep 1:
:02 Down
:04 in bottom
Rep 2:
Normal tempo
10:00 EMOM
2-3 Strict Pull-ups / chin-ups
*Add weight if you can achieve full ROM, and the reps are easy
Full ROM = Clavicle to Bar
“Leadership is the capacity to translate vision into reality.” –Warren Bennis
Skill: Pull-ups & Thrusters
“JACKIE”
1000 M Row
50 Thrusters @ 45
30 Pull-ups
*Time cap 20:00
*Record time
“Inspiration is one thing and you can’t control it, but hard work is what keeps the ship moving. Good luck means, work hard. Keep up the good work.”-Kevin Eubanks
**First 10-15 minutes of class reviewing Russian KBS and Push-ups**
Skill: Russian KBS and Push Ups
A. 12:00 alt. EMOM
Even – 5 Russian KBS
Odd – 5 Push-ups (:03 down, :03 up)
B. 5 Rounds
8 Burpees
12 DB Snatches @ 35/20 lb (Total)
200 M Run
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison
Make up day / Active Recovery Day
30:00 EMOM
1:00 – 5 Hip Power Clean @ 95 / 65
2:00 – 5 Superman to Hollow Twists
3:00 – 5 Push Press @ 95 / 65
4:00 – 5 Flutter Kicks / leg
5:00 – 200 M Run
Next Week: Spring Break Special!
Teachers & Students – Join us during Spring Break for a free week of class
March 16-20 @ 10:30 am
Spread the word!
{Details & Registration}
