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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Quad Stretch

Lying Hamstring Stretch

Lying Glute Stretch

Kneeling Hip Flexor Stretch

Standing Groin Stretch

Specific Warm-up

3 Rounds

6 Back Rack Lunges (3 each leg)

12 Side Plank Top Leg Raises (6 each side, VIDEO)

Strength

Back Rack Lunges

2x10 (5 each leg)

2x8 (4 each leg)

2x6 (3 each leg)

FOCUS:

• Heavy single leg strength

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 15 minutes

WOD Prep

2 Rounds

10 Lateral Bar Hops

8 AbMat Sit-ups

4 Hang Power Cleans

WOD:

AMRAP 10

15 Lateral Bar Hops

10 AbMat Sit-ups

5 Hang Power Cleans @155/105

SCORE: Rounds + Reps

PACE GOAL: 5-7 Rounds

FEEL:

• Push and Pray

• This time frame is just above a more full send style of feel. Push hard, a little below max effort especially for the first few rounds then hang on for the duration

STRATEGY:

• Steady pace on the hops, these can get your heart rate high so focus on your breathing

• Breathe and move on the sit-ups

• Take an extra breath before picking up the barbell then focus on hip drive and dropping underneath the weight

BEGINNER: Lateral Line Hops, 10 KB Upright Rows @26/18

SCALED: 135/95

Rx+: 165/115

COMP: 185/125

March Madness