Workouts

Strength & Conditioning Monday, March 1st

Strength:
4 sets
10/10 DB Tempo Split squat 2101
16 See-saw DB Floor Press
8/8 Single leg DB RDL
Rest 1:00

For Time:
4 Rounds
10 Cal Erg
10 Hang power Snatch
10 Up/Down over bar

Strength:
25 Min EMOM
1: 15 DB Floor Press
2: 25 Banded Rows
3: 15 HVY RKBS
4: 12 KB SDHP
5: 20 ALT- V-ups

Workout:
7 Minute Amrap
Max burpees

For Time
200 Cal Erg*

*After every 50 Cal athlete must complete
2 Rounds
7 Burpee
7 Box Jump-over
10 RKS 32/24

Strength:
4 sets
10 Push Press
10 1 1/4 Back Squat
10 Floor Press
Rest 1:00

“The Chief”
5 Rounds
3min Amrap
3 Power Clean 135/95
6 Push-up
9 Squat
Rest 1:00

30 min Amrap
2000m/1800m Row- 100/75 Cal Bike
20 Alt. Pike Toe Tap
30 Push-up
40 Reverse Lunge
50 Alt. V-up
60 Short step Mtn Climber

Strength:
4 sets
12 Split Lunge – 2201 Tempo
10 Cossack Squats
10 Half TGU
Rest 1 minute

Workout:
12 Minute Amrap
20/15 Cal Row
15 Squats
10 Push Ups

10 Push Ups

Weightlifting:
Power Snatch
15 min to build to Heavy single

4 Rounds
15 Jump Squats
20 Straight-leg Sit-up
25 Alt. DB Snatch

Accessory:
4 sets
10 Barbell Rollout
6 Weighted Candle Stick
10 Half Press + Push Press
Rest 1:00

15 min EMOM
1: 60 Dubs
2: 15 Bent-over Row 95/65
3: 20 Hollow Rock
4: 15 Pike Push-up
5: Rest

Strength:
4 Sets
10 Goblet 1 1/4 Squat
12 Single Arm DB Row
Rest 90 seconds

Workout:
3 Stations
2 Rounds each
3 Minutes of work
1 Minute of Rest

Station one: 30 Cal Row
Max Burpee Box Jump Over

Station two: 30 Cal Row
Max Toes to Bar

Station three: AMRAP
15 Cal Row
15 Squats

Strength:
Tempo Front Squat
5×3 @ 60-65% w/ 21×1
Then
Front Squat
4×3 @ 75%

3 Rounds
4min Amrap
5 Power Clean + Jerk
5 Bar-over Burpee
250m Row
Rest 1:30

For Time
3 Rounds
20 Burpee
40 Hollow Rock
60 Short Step Mtn Climber
80 Dubs/ 160 Singles
1,000m Row/Ski or 50/40 Cal bike