March 2021

Monday

On the 4:00 x 5:
30 Air Squats
15 burpees
14 Alt DB snatches

Tuesday

10 min AMRAP
50 Double unders
30 walking lunges

Rest 2 mins
10 min AMRAP
30 sec bear crawl
20 DB step overs/ups

Wednesday

5 Sets
8-12 upright rows (single or double)
Max Floor Press each side (30 sec each side)
30 sec weighted glute bridges
45 sec back extensions
60 sec press up hold
Rest 60-90secs

Tabata weighted sit ups and hollow holds

Thursday

25 min AMRAP
20 hang Clean and Jerk
20 In and Outs
20 sit ups

Starting with and every 5 mins after
10 Devils clusters

Friday

4min AMRAP
4 goblet reverse lunges
2 DB/KB swings each side
add 2 reps each time

rest 2 mins
4min AMRAP
2 DB sntach each side
2 DB Front squat each side
add 2 reps each time

rest 2 mins

x 2

Saturday

90sec on/off x 8
30 sec mountain climbers
6 thrusters each side
remaining time max DB facing burpees

Monday

10 min AMRAP
10 DB facing burpees
10 Front squats each side
10 push press each side

Rest 2 mins

8 min AMRAP
10 DB facing burpees
5 Front squats each side
5 push press each side

Tuesday

3 Rounds
30 sec of underhand bent over rows each side
30 sec of bent over flyes
30 sec of Lawnmower rows each side
60 sec press up hold
rest 90 secs

3 Rounds
30 sec step ups each side
30 sec squat hold
30 sec of weighted stationary lunges each side
30 sec squat hold

Tabata
Alt between hollow hold and sit ups

Wednesday

4 Rounds:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Side In and Outs
Rest 1:00 between rounds.

Thursday

18 min AMRAP
30 sec bear crawl
2 turkish get ups each side
8 plank marches
30 walking lunges

Friday

12 min AMRAP
3 rounds
10 power clean each side
20 press ups

3 Rounds
60 Double unders (hops over DB)
30 air squats
remaining time max burpees

Rest 2 mins and REPEAT

Saturday

Open 21.3