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Monday, March 1, 2021

Monday, March 1st

Warmup:

3 Rounds:

:30 Twisted Cross/Side

10 Good Mornings

:45 Forearm Stretch

10 Scap Pull-ups
Strength:

New Cycle:

Week 1:

Barbell Cycling:

6 Complexes:

High Hang Clean + Hang Cleans + Power Clean + Squat Clean x2

*Complex will be performed unbroken

*Note: Each complex consists of doing all four cleans twice through.

WOD: 

For Time: 

10 Rounds (20 Minute Time Cap):

5 Burpees 

5 Toes to Bar

10/8 Calorie Row

Rx+: 5 Toes to Bar, 10/8 Cal Row

Rx: 3 Toes to Bar, 10/8 Cal Row

Intermediate: 6 Leg Raises, 8/6 Calorie Row

Beginner: 8 Knee Raises, 8/6 Calorie Row

Cooldown:

5 Minutes of Ab Work (Ab Challenge Starts!)

Note: March marks the beginning of a new barbell cycle. This will be focused on maintaining good form and solid grip strength throughout the movements. For the first week, pick a moderate weight that allows you to keep a solid midline and not lose the bar throughout. The workout will be a good shoulder burning cardio workout. 

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