WARM UP
2 ROUNDS
10 Good Mornings
8 Up-Downs
8 Low Box Jumps
10 Air Squats
2 ROUNDS
8 BB RDLS → 8 Deadlifts
6 Burpees → 6 Burpee Box Jumps
6 Higher Box Jumps
10 WB Thrusters → 10 Wall Balls
EXTENDED WARM UP
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)
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)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(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 Work
4-5 SETS
2 Behind the Neck Push Jerks*
+
1 Snatch Balance
*Keep weight Light-Moderate across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 3-4 SETS
30 DBL KB Front Rack Alt. Marches
:30/:30 Side Plank*
*Option to Hold KB Overhead.
-Rest As Needed b/t Sets-
(No Measure)