WARM UP
AMRAP x 5 MINUTES
8/6 Cal Bike (Easy Pace)
6 Air Squats
6 Alt. Elbow Punches
6 Tuck-Ups
Into…
AMRAP x 3 MINUTES
6/4 Cal Bike (Hard Pace)
6 Front Squats
6 Alt. V-Ups or V-Ups
STRENGTH
5×5
Squat*
*Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.
(Score is Weight)
WORKOUT
TABATA
8 SETS EACH (:20 ON/ :10 OFF)
TABATA 1 – Front Squats (75/55)
TABATA 2 – Alt. V-Ups
TABATA 3 – Max Cal Bike
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.
(No Measure)
EXTRA CREDIT
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Prep
3-3-2-2-1-1
Split Jerk*
*Start Moderate and build to Heavy.
(Score is Weight)
2.) AMRAP x 10 MINUTES
20 Russian Twists
15 Plate Ground to Overhead (Athlete Choice)
10 Up-Downs
(Score is Rounds + Reps)