03/16/2024 Saturday’s Workout

WARMUP

AMRAP X 10 MIN
10 Alt. Plank Toe Touch
10 Up-Down
10 Scap Pull-Up
8/8 Single Leg Glute Bridge Up
8 Tempo Wall Ball Front Squat (1111)
8 Alt. Step-Ups
8 Kip Swings

EXTENDED WARMUP

3 SETS
8 Deadlifts*
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls

-Rest As Needed b/t Sets-

*Start Light and Build past Workout Weight.

(No Measure)

WORKOUT

“LUCKY CHARMS”

AMRAP x 17 MINUTES*
3 Burpee Box Jumps (30/24)
17 Deadlifts (185/135)
3 Burpee Box Jumps
17 Toes to Bar
3 Burpee Box Jumps
17 Wall Balls (20/14)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 17 MINUTES
6 Burpee Box Jumps (Athlete Choice)
30 Deadlifts (Athlete Choice)
6 Burpee Box Jumps
30 Toes to Bar or Toes to Something
6 Burpee Box Jumps
30 Wall Balls (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)