Monday, March 9, 2015
Strength (30-35 min): Squat
50, 60, 70, 75% x 5, 80% x 3, 85% x 1+ (AMRAP), 75% x 5-10
Corrective (1 of 2): Deadbugs OR pullaparts–20 seconds max
Conditioning (10 min): 5 rounds for time of…
6 KB reverse lunges (3/side)
8 goblet squats
10 KB deadlifts
12 KB swings
*sub out mountain climbers or fire hydrants for lunges
Tuesday, March 10, 2015
Challenge Workout: 3 minutes max burpees
Wednesday, March 11, 2015
Strength (25-30 min): Press, Push Press, or Bench
50, 60, 70, 75% x 5, 80% x 3, 85% x 1+ (AMRAP), 75% x 5-10
Corrective (1 of 2): Face Pulls or Bat Wings–20 seconds max
Conditioning: Triple Shot
1) Back squat, set of 15–light, lighter than you think
2) 7-10 sets of 10 pushups, 10 ring or rope rows
3) Max situps one minute
Thursday, March 12, 2015
Aerobic work: 40 minutes
(At least five minutes each rowing, biking, jumprope)
Friday, March 13, 2015
Strength (30-35 min): Deadlift
50, 60, 70, 75% x 5, 80% x 3, 85% x 1+ (AMRAP), 75% x 5-10
Corrective: 45 seconds rolling out lower body
Conditioning: 7 min AMRAP
20 KB swings, 40 mountain climbers, 60 single unders
