March 2019

Monday – 3/25/19

“Drop Down 20s”

First: Max Effort, 3 sets of descending weight

  • 1-arm Overhead Squats

Second: Work up to your 3-5 rep max for each exercise. Start a set with your max weight for AMAP and then immediately move down a weight/level for AMAP and continue dropping down until you have accumulated 20+ reps (don’t just stop at 20, keep going AMAP that set).  Rest between each exercise.

  • 1-Arm Military Press

  • Chin Ups

    • Stability: 60 deg > 90°
    • Strength: 90 deg > Jump > Add vest to JGXT or Jump
    • Power: Weighted or ChinUps
  • Step Back Lunge

Tuesday – 3/26/19

“Core 30s”

30/30 > 30/25 > 30/20 > 30/15 > 30/10 > 30/5 > 30/done > 60 second rest > next station (on the core exercises rest completely, on the conditioning exercises go 80% during work phase, then 20% during rest phase)

  • Sit-Up and Reach

    • Power: Dragonfly Sit-ups
  • Jump Rope OR Airdyne etc

    • This can be Jump Rope OR Airdyne OR Rowing Machine or any other simple conditioning exercise at 20% intensity
  • Power Wheel Rollout

  • Jump Rope OR Airdyne etc

  • Touchdowns

  • Jump Rope OR Airdyne etc

  • Levers

  • Jump Rope OR Airdyne etc

Wednesday – 3/27/19

“Get on UP!”

First: Max effort, 3 sets of descending weights

  • Side Press

Second: 5 rounds as fast as possible, 5-1 reps

  • Dead Power Clean

  • Rope Climb

    • Stability: Feet on Floor (10 to 2, even numbers only)
    • Strength: Feet on 24” box, touch bach to floor
    • Power: Full Rope 10-15ft rope
    • If you don’t have access to a rope, sub Body Row at your level x 5 reps
  •  

Thursday – 3/28/19

“Resisted Sprinting” (HIIT)

First: 15/15 x 5 Rounds (10 minutes)

  • Resisted Running

    • Running Forward (5 sets)
    • Lateral Slides Left (5 sets)
    • Lateral Slides Right (5 sets)
    • Running Backward (5 sets)
    • Stability: No resistance

Second: 15/15 x 5 Rounds (10 minutes)

  • Resisted Skaters

    • Skaters Forward (5 sets)
    • Skaters Lateral Left (5 sets)
    • Skaters Lateral Right (5 sets)
    • Skaters Backward  (5 sets)
    • Stability: No resistance

Friday – 3/29/19

“75s AFAP”

First: Max Effort

  • Broad Jumps

    • Stability: Cable Full Extensions; 2-3 set

Second: Complete 75 reps as fast as possible, alternating exercises

  • Kips

  • Double KB Snatch

Saturday – 3/30/19

“Tabata HIIT”

20/10 x 4 minutes each section. Rest 3 minutes between sections. To get the most out of this workout, you need to go at 85-100% effort!

  • Jump Rope Doubles

    • Stability: JR Singles

–Rest–

  • Run or Airdyne or Rower (4 minutes)

–Rest–

  • Battling Ropes (4 minutes)