Wed Mar 11

Train/Move
12 Min AMRAP:
+5 Cal Echo Bike
+5 Calorie Row
+2 x 50’ Shuttle Run

Warm-up:
4 Sets:
4/4 Lateral Lunges
8 Medicine Ball Squats
10/8 Calorie Bike

Strength
Every 4 Min x 6 Sets:
5 Back Squats @ 75%
3-6 Ring Muscle-ups (or 8-12 CTB)
8 Handstand Push-ups (or H.R. PUs)

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Stimulus
Strength: a lot of work in a 4 minute interval, reduce volume and choose a skill that you can recover from in order to maintain the positions of the movements

Train/Move: the “+” means you are adding those reps every round. Pace for a 12 minute workout (higher intensity)

Wednesday Weightlifting
Back Squat : 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90%, 1 @ 90%

Complex: Clean Pulls, Floating Clean Pulls, Floating Cleans, and Cleans : 4x1 at 61% 1RM

Clean : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Complex: Power Cleans, Push Press, Power Jerks, and Split Jerks : 4x1 at 61% 1RM

Jerk Balance : 4x5 at 61% 1RM