March 2021

Monday

Every 2mins x 10

40 Double unders
10 press ups
20 air squats

Tuesday

100 reps for time
1 Devils press + push press + thruster

Wednesday

4 Rounds
Max floor press each side
12 bent over rows each side
Max tempo narrow press ups

Tabata hollow hold

4 Rounds
8 lateral box step ups
20 cossack squats

Tabata back extensions

Thursday

20 min AMRAP
10 power cleans each side
20 sit ups
10 push press each side
20 Burpees

Friday

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

rest 2 mins

4min AMRAP
2 DB snatch each side
2 DB Front squat each side
add 2 reps each time
try hold onto DB/KB whole time
rest 2 mins

x 2

Saturday

Open 21.2

Monday

1 min on / 1 off

x 10 rounds
10 ski in and outs
5 hang DB CnJ each side
Max burpees remaining time

Tuesday

5 Rounds
10 split squat lunges each side
10 strict press each side

5 Rounds
20 walking lunges
10 single arm swings each side

For time
20 weighted sit ups
40 sit ups

Wednesday

For time:

50 in and outs
50 air squats
50 in and outs
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Thursday

20 min AMRAP
3 Turkish Get ups each side
10 plank rotations each side
16 cossack squats

3 rounds gymnastic swimming

Friday

2 min on 1 min off

x 7 rounds
40 Double unders
8 DB power cleans each side
remaining time max double hand thrusters

Saturday

Open Workout 🙂