Workouts for 3/9 – 3/15

I’d cozy up to the bar with these guys any time!

 

 

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 CHALLENGE:

1MIN AD for Max Cals

 

 

Monday 3/9

Teams of 2 – 10 Rounds or 35 Mins

15 Cal Row
15 Cal Ski
15 Wall Ball 20/14# 10/9FT
15 Russian Swings 70/53#
200m Run

1 works / 1 rests. Alternate exercises. Rounds are counted once you’ve each completed a 200m run (each partner will essentially do each exercise 5x).

 

 

Tuesday 3/10

Option 1:
Front Squat: 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:
4-5 Round NFT
5-7 Front Squats (if using barbell – clean from floor)
7-10 KB/DB Seesaw Press
Max Ring Support, Tuck, L, or Ring Plank Hold

Then

AMRAP12
5 Burpee Pull-Ups
10 Goblet Step Ups
15 KB Swings
200m Run/Row/Ski or 20 cals AD

 

 

 

Wednesday 3/11

Ascend/ Descend Grind

10 NPU Burpees
20 KB Swings
30 Cal Ski & Row (Alt every time)
400M Run
50 Sit-ups
60 Double/Single Unders
70 Box Jumps

*30MIN Cap*

Endurance Day. Runs like 12 Days of Christmas. Start at 10 NPU Burpees and work your way to a new exercise then repeat back to 10 NPU Burpees so layout goes 10 NPU Burpees > 20KBS > 10 NPU Burpees > 30 Cals > 20 KBS > 10 NPU Burpees > 400M > 30 Cals >20 KBS > 10 NPU Burpees etc. This is a steady state workout, so modify so you can move through the workout the entire time without having to rest.

 

 

Thursday 3/12

Option 1:
Bench Press – De Load
6 sets of 5reps @ 60-70% of 1RM

Option 2:
EMOM15
Evens: Max Consecutive DB/KB Bench Press (to failure)
Odds: Rest

Then

30/30 x 12 mins (3 rounds)
:30 plank
:30 rest
:30 Plank-ups
:30 rest
:30 side plank R
:30 rest
:30 side plank L
:30 rest

Option 2: If you find yourself climbing to 15 bench presses without having any struggle to get to the top of the press, think about bumping up the weight.

 

 

Friday 3/13

20 Mins to Complete…
150 Russian Swings 53/35#
100 Cal Ski/ Row
50 DB Thrusters 35/20#

Partition as you see fit (Example= 15 RS, 10 Cals, 5 Thrusters x 10 Rounds)

Then

Core Circuit – Coaches Choice

Cooldown – Banded Floor stretches.

 

Saturday 3/14

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

 

 

Sunday 3/15

30 MIN ascending ladder
1-2-3-4-5-………..
Push Press (BB, DB, KB or SB)
Strict PU/CU/Ring Rows
Cals x 5 (any machine)

Example: 1 Push Press, 1 Strict PU, 5 cals…..etc.