Monday March 8th

“Power”

WORKOUT GOALS

1.) Use a higher box than you normally do.
2.) Choose a light-moderate load for the clean that ensures at least 8 reps
per round.

RX

6 ROUNDS FOR REPS
:30 Bar-Facing Burpees
:30 Box Jumps (30/24”)
:30 Calorie Row or Bike
:30 Hang Squat Cleans (135/95#)
– Rest :30 after each movement
 Total time = 23:30
 No rebounding on box jumps.

Level 2

6 ROUNDS FOR REPS
:30 Bar-Facing Burpees
:30 Box Jumps (24/20”)
:30 Calorie Row, Bike, or Ski
:30 Hang Squat Cleans (95/65#)
– Rest :30 after each movement

Level 1

6 ROUNDS FOR REPS
:30 Bar-Facing Burpees
:30 Box Jumps (20/14”)
:30 Calorie Row, Bike, or Ski
:30 DB Hang Squat Cleans (25/15#)
– Rest :30 after each movement

Stretching 

4 SETS
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side

Accessory

Rest, Stretch, Recover.

Notes

Your goal is to get 7+ reps per movement. Today’s workout asks a lot of your grit. We want you to go in with the mindset that you won’t let the clock save you, but fight the entire time. A nice work:rest piece. With equal work and equal rest, you should have a little more “go” than usual. The box should be higher than what you normally use, and you will not rebound. The barbell
should be light-moderate and easily cyclable. Your goal on the burpees and the calorie sections is to choose a moderate-to-fast pace. Do not try to burn it down.