March 19, 2020

Starter 10min 3rounds

Banded TK Horizontal Row x10

Elevated SL Hip Thrusts x(10)

Goblet Clean x10

Hollow Body Hold 20s

Main Course 20min

Bench Press 6x5 + 2 warmup sets

Dessert 10min AMRAP

Rollback Jumps x10

Row 250m

Heavy Swing/Goblet Clean/Squat x8/8/8

TTB x8

March 17, 2020

Starter 10min

Quadruped Pelvic Reaching 3x5 breaths

DB Glute Bridge x10

Pushup x6/10

KB Swing x10

Weighted Low Plank 20s

Main Course 20min

Deadlift 6x5 + 2 warmup sets

Dessert 10min

Bike 20s Sprint/40s Coast x3

1min Max Pullups

Bike 20s Sprint/40s Coast x3

1min Max Pullups

Bike 20s Sprint/40s Coast x3

March 15, 2020

Starter 10min

Standing Pelvic Reaching 3x5 breaths

KB RDL x8

KB Swing x8

Racked Squat Holds 3s & 15s x4

Low Plank Reaches x8 e/

Main Course 20min

Back Squat 6x5 +2 warmup sets (5-10% heavier than last week)

Dessert 10min AMRAP

Handstand Kick and Hold x3&15s

Row 500m

Split Stance Row x(6)

Plank Shoulder Taps x20

March 12, 2020

Starter 10min

Supine Feet Elevated Pelvic Reaching 3x5 breaths

Kneeling Banded Hip Thrusts 3x12

Farmers Deadlift into Carry 3x 8+30s

Weighted Low Plank 3x30s

Main Course 20min

Deadlift 5x6 (+ 2 warmup sets)

Dessert 10min AMRAP

Bike 60s Max Cal

Copenhagen Plank 20s e/

Handstand Hold 20s

Box Jumps x8

March 11, 2020

Starter 10min

Lat and T-spine Mobility Drills

Hanging Knee Tucks with Rotation

RFE Split Squat

Main Course 20min

Front Squat EMOM with 2 warmup sets

4min 85-90% x1

5min 75-80% x2

6min 70% x3

Dessert 10min AMRAP

Row 250m

Pushup to Side Plank x8

Seesaw Press x12

March 10, 2020

Starter 10min

Standing Pelvic Reaching 3x5 breaths

Lunge w Balance 2x 60s e/

Pullup Negatives 2x4/6

KB swing 2x10

Main Course 20min

Back Squat 5x6 (+2 warmup sets)

Dessert 10min AMRAP

SA swing x6

SA clean x6

SA press x3

SA snatch x3

OH/racked Lunge x6

Hanging Hollow to Arch x6

Pullup x3/6

March 9, 2020

Starter 10min

Quadruped Pelvic Reaching 3x5 breaths

Glute Bridge into Rope Climb Row 3x8

FFE Split Squat 3x(40s)

Ring Dips 3x5

Main Course 20min

Rope Climb Skill Practice 4x1 full/3 partial

High Step Ups w/ Eccentric lower 4x(8)

Ring Muscle Up Practice 4x 2 full/4 partial

Back Extensions 4x10

Dessert

Row 2000m

90s Max TTB & Pushups (Switch as many times as necessary)

March 8, 2020

Starter 10min 3RFT

Elevated Hip Thrusts x12

Handstand/Pike Pushups x5

SA Plank 15s e/

Main Course 20min

Bench Press 5x6 (+2 warmup sets)

Dessert 10min AMRAP

Goblet Clean x10

Goblet Lunge x20

Row x300m

Superman Banded Rows x10

March 5, 2020

Starter 10min 3RFT

Superman with PVC OH row x8

Hollow Body to Superman roll x8

Heavy Swing x5

Goblet Squat x5

Main Course 20min

Back Squat EMOM with 3 warmup sets

4min 85-90% x1

5min 75-80% x2

6min 70% x3

Dessert 12min EMOM

Row 45s

Row 45s

Low Plank Reaches x35s

Heavy Racked Hold x35s

March 4, 2020

Starter 10min

Pullup negatives 3x4/6

Pistol squat progressions 3x (4)

KB Snatch technique 3x(4)

Main Course 20min 3RFT

FFE split squat x(10)

One arm push-up progressions x(3/5)

Elevated SL hip thrusts x(12)

Pullup hold leg lifts x4/6

Dessert 10min AMRAP

Bike 12/15 cal

Rollback to pistol x10

TTB x8

Snatch x6

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