March 31, 2017

A:Warm Up
1. 4 x 30s on 30s off:
Double unders
*on the 30s off, cycle through:
Plank
Side planks x 15s
Hollow Hold
Super Man hold

2. 10 Back Squats with EB
10 Box Jumps
10 Ring Rows
10 Squat Cleans with EB
-ADD WEIGHT-
8 Back Squats
8 No push-up burpee tuck jumps
8 Pushups
-ADD WEIGHT-
5 Squats at workout weight with prescribed tempo
3-5 Strict pullups

add starting weight and begin.

B1: Back Squat (3x5)
Use tempo of 64x2
6s down
4s in bottom
x-plode up
2s pause at top

Rest 30-45s befor B2

B2: Weighted Pull-ups (3x5)
For those who found the neutral grip ring pull-ups very beneficial last week, use them again, this time maybe try lighter assistance.
Start a new round every 4-5 minutes for 12-15

C: Metcon (AMRAP - Reps)
5 Minute AMRAP:
Squat Cleans @ 155/105
Should be tough. Singles throughout. Scale accordingly.

D: Metcon (AMRAP - Reps)
4 Minute AMRAP:
Box Jumps with a step down @ 24/20

E: Metcon (AMRAP - Reps)
3 Minute AMRAP:
No Push-up Burpee muscle up
*Scale to burpee pullups if needed.

F: Metcon (AMRAP - Reps)
2 Minute AMRAP:
Double Unders
Unless youve NEVER done a double under, please push to practice double unders for the full two minutes.

​G: Metcon (AMRAP - Reps)
1 Minute AMRAP:
Air Squats