28. März 2025
März
28
2 ROUNDS
5 Yoga Push-Ups
10/10 Single Leg Hops
10 High Hang Muscle Cleans
10 Alt. Elbow Punches
Into…
2-3 ROUNDS
10 Alt. Samson Lunges
50 Single Unders*
5 Barbell Strict Press
5 Barbell Push Press
5 Barbell Push Jerk
*Switch to 25 Double Unders or 10 Single-Single-Double for the subsequent rounds.
Build to a Moderate 2-Rep Split Jerk)
Build to a Moderate 2-Rep Push Jerk
)
(Score is Weight)
EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (135/95)
8 Reps (165/115)
6 Reps (185/135)
(Score is Slowest Set)
KG BB1: (60/42.5)
KG BB2: (75/52.5)
KG BB3: (85/60)
NOTE — All of these workouts are part of our ‚Leading Ladies Week‘ for March, Women’s History Month
EVERY 2:00 x 6 SETS
100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (95/65)
8 Reps (115/75)
6 Reps (135/95)
(Score is Slowest Set)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
NOTE — All of these workouts are part of our ‚Leading Ladies Week‘ for March, Women’s History Month
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
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.
15 Supinated Band Pull-Aparts
15 Banded Upright Rows
15 Pronated Band Pull-Aparts
15 Banded Straight Arm Push-Downs
15/15 Single Arm Banded Rows
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before class or it can be done afterwards. This is meant to prep you for next week so don’t overdo it!
(No Measure)
(Score is Weight)