Week of 3/23/20-3/29/20

Even though we are closed, we will still be posting our regularly scheduled programming along with the at-home workouts!

Monday:
A) Overhead Squat
4 x 5 @ 3211, rest 2 minutes

B) AMRAP 12:
– 300m Run
– 15 Overhead Squats (95/65)

Tuesday:
4 Sets
A1) Supinated Barbell Row x 10
*rest :30*
A2) Banded Tricep Pushdown x 20-25
*rest `:30*

B) 30-20-10
– Barbell Strict Press (75/45)
– Toes to Bar

Wednesday:
A) Clean Complex
Every 2 mins x 12 mins (6 sets):
– 1 Clean High Pull
– 1 Power Clean
– 1 Front Squat
*building*

B) “Underrated”
AMRAP 9:
– 30 Double Unders
– 1 Hang Squat Clean (135/95)
– 30 Double Unders
– 2 Hang Squat Cleans (135/95)
– 30 Double Unders
– 3 Hang Squat Cleans (135/95)
*Climb by 1 Squat Clean each round*
*Courtesy of Comp Train*

Thursday:
4 Rounds
– 500m Run
– 30 Russian KBS (53/35)
– 50 Situps

Friday:
5 Rounds
– 20 Box Stepups (24/20)
– 20 Alt DB Lunges (50/35)
– 10 Box Jumps (30/24)

Saturday:
For Time:
– 1000m Row
– 50 Handstand Pushups
– 1000m Run
– 50 Shoulder to Overhead (115/75)

Sunday:
Get outside and go for a run/hike/bike! Enjoy the warmer weather