Workouts for 3/2 – 3/8

Wall Ball party!

 

MONTHLY CHALLENGE: 

30 Day Plank Challenge and on the 30th day, we’re going to have a PLANK OFF! You can do this challenge at home or in the gym. See the daily seconds to do each day of March!

30 day plank challenge

WEEKLY (DAILY) CHALLENGE:

Accumulate 1 minute “Bar Hang” (Dead hang from the bar whether with your own body weight or with banded assistance). Accumulating 1 minute of time on the bar. So if you can hold for 15 seconds, drop from bar, rest, the try and accumulate 45 seconds more to get the full minute each day. It could take you up to 3minutes to accumulate 1 full minute.

 

 

Monday 3/2

Option 1:
Front Squats: 3 sets to Warm Up
3 sets for Work Load

WARM UP SETS:                          WORK LOAD SETS:
Set #1 @ 40% of 90% x 5              Set #1 @ 70% of 90% x 3
Set #2 @ 50% of 90% x 5              Set #2 @ 80% of 90% x 3
Set #3 @ 60% of 90% x 3             Set #3 @ 90% of 90% x 3+

Option 2:
18 MINS Ascending to Heavy Reps with good form:
Even Mins: 3-5 Front Squats (clean from floor if using barbell)
Odd Mins: Add weight or rest
*option to use DB/KB or SB here too

Then

6 x 30/30/30
KB Headcutter
Double Unders or NPU Burpees
Rest

Rest

Cooldown: Stretch off the back wall:
:30 per side (R/L):
Calf
Couch
Hamstring
Pigeon

 

 

Tuesday 3/3

Teams of 3 – 300 Cals
Cals 0-100 DB Bear Crawl
Cals 100-200 Sandbag Drags
Cals 200-300 Sled Push
1 Skis/1 Transports/1 Rests

P1: Skis, P2 DB Bear Crawls to P3 (Rester). P2 then rests, P3 DB Bear Crawls to P1. P1 then DB Bear Crawls to Rest. Basically you are skiing for two lengths of the DB Bear Brawl, SB Drags and Sled Push).

 

 

Wednesday 3/4

Option 1:
Bench Press: 3 sets to Warm Up
3 sets for Work Load

WARM UP SETS:                           WORK LOAD SETS:
Set #1 @ 40% of 90% x 5             Set #1 @ 75% of 90% x 5
Set #2 @ 50% of 90% x 5             Set #2 @ 85% of 90% x 3
Set #3 @ 60% of 90% x 3             Set #3 @ 95% of 90% x 1+

Option 2:
18 Mins for Quality
7-10 (per side) Single Arm DB/KB Bench Press
1 Lap Heavy Seated Rope Pull
Max Ring Plank > Plank Hold (to failure)

Then

Teams of 2
“Machine Hell Track”

Row/Ski
100/200/300/400/300/200/100

or

AD
10/20/30/40/30/20/10

 

 

Thursday 3/5

BUY IN: Hill Loop/1000m Row/Ski

50 – 40 – 30 – 20 – 10 Situps
1 – 2 – 3 – 4 – 5 Rope Climbs

CASH OUT: Hill Loop/1000m Row/Ski

 

 

Friday 3/6

Option 1:
Deadlift: 3 sets to Warm Up
3 sets for Work Load

WARM UP SETS:                            WORK LOAD SETS:
Set #1 @ 40% of 90% x 5               Set #1 @ 75% of 90% x 5
Set #2 @ 50% of 90% x 5               Set #2 @ 85% of 90% x 3
Set #3 @ 60% of 90% x 3               Set #3 @ 95% of 90% x 1+

Option 2:
20 Minutes for Quality
10 Deadlifts
5 Chin-Ups/Pull-Ups

*either pick a static weight for the DLs on Option 2 for the duration of the work out, or build in weight each round*

Then

AMRAP12
30 Double Unders
15 Wall Balls
10 Renegade Rows (5R/5L)
5 Dips (ring/bar)

 

 

Saturday 3/7

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.

 

 

Sunday 3/8

20 Min Ladder 1-?
 * Renegade ManMakers
 * Burpee Pull-ups to highest bar possible
 * Double Unders x 10 Reps or Row x 50 Meters

Pick a weight on the RGMM that allows you to keep moving through the 20 Mins. Rest where you need to, but as little as you have to.