FRIDAY, MARCH 5TH 2021
WARM-UP
2 ROUNDS
150 METER ROW
10 PVC PIPE PASS THRUS
10 ALT. GROINERS
10 BOOTSTRAPPERS
INTO…
3 ROUNDS
5/5 SINGLE ARM DB STRICT PRESS
5/5 SINGLE ARM DB OH REVERSE LUNGE
EXTENDED WARM-UP
3:00 COACHES CHOICE PVC SNATCH DRILLS
STRENGTH
5 SETS
1 SNATCH
+
2 HANG SNATCH
+
1 SNATCH
*LOADING STAYS MODERATE (65-70%) ACROSS ALL SETS
WORKOUT
AMRAP X 15 MINUTES
20 ALT. DB SNATCH (50/35)(35/20)
20 SINGLE DB SUITCASE LUNGS*
250/200 METER ROW
*SWITCH HANDS AFTER TO LUNGES
VIRTUAL PROGRAMMING 3.5
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
10 SINGLE DB RUSSIAN SWING + MAX SIT-UPS
FULL-BODY STRENGTH
4 SETS ON A 12:00 RUNNING CLOCK
3/3 SLOW DB TURKISH GET-UPS
FULL-BODY SPRINT WORKOUT
ON A 4:00 RUNNING CLOCK
20 HAND RELEASE PUSH-UPS
30 SINGLE DB SWINGS
75 DOUBLE UNDERS
-REST 1:00-
ON A 6:00 RUNNING CLOCK
40 HAND RELEASE PUSH-UPS
50 SINGLE DB SWINGS
100 DOUBLE UNDERS
-1:00-
ON AN 8:00 RUNNING CLOCK
60 HAND RELEASE PUSH-UPS
70 SINGLE DB SWINGS
125 DOUBLE UNDERS
FINISHER
AMRAP X 5 MINUTES
20 SLOW DEAD BUGS
20 RUSSIAN TWISTS