0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Hip Openers

Thread the Needle

Up Dog to Child’s Pose

Specific Warm-up

5 Rounds

Reps: 5,4,3,2,1

Barbell Upright Rows

Barbell Strict Press

*keep an empty barbell or add weight as reps drop

Strength

Clean & Jerks

2x5 Single Repetitions @70%

3x3 Single Repetitions @75%

4x1 @80-90%

FOCUS:

• Working on cycling heavy singles

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for the first 5 sets, then every 1:30 for the 4 sets of 1

WOD Prep

3 Rounds

4 Pull-ups

4 Handstand Push-ups

WOD:

AMRAP 8

1 Pull-up

1 Handstand Push-up

2 Pull-ups

2 Handstand Push-ups

3,4,5,etc…

SCORE: Rounds + Reps

PACE GOAL: through the round of 10

FEEL:

• Zero to 100 Muscle Burn

• As the reps continue to climb the muscle fatigue will compound noticeably with each set

STRATEGY:

• It is easy to come out way too hot in a workout that starts with small reps

• Be smart early with both movements so you don’t hit a hard wall

BEGINNER: KB Upright Rows, Double DB Strict Press

SCALED: Banded Pull-ups or KB Upright Rows, Modified HSPU or Double DB Strict Press

Rx+: Chest to Bar, Deficit @4/2”

COMP: Strict Pull-ups, Strict HSPU

March Madness