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THURSDAY 20210325

Warm-up

Line Drills:
High Knees
Butt Kicks
Toy Soldiers
Ostrich Walk
Lunge w/Twist
Spiderman Lunge
Side Shuffle Down/Back

10 Scorpions
10 Downward/Upward Dog Transitions
10 Floor Facing Snow Angels


Strength and Skill

Every 1:30 for 12:00 (8 sets total — 4 sets of each):
Interval 1 : 8-12 Strict Handstand Push-ups or L-Seated DB Press (AHAP)
Interval 2 : 8-10 Tall Box Jumps*

* As high as possible on Tall Box Jumps–use a height higher than you normally would for a metcon. Focus on jumping as high as possible and landing as tall as possible (not in the bottom of a squat). Step down from top of box.


FITNESS 20210325

For Time with a 15 Minute Time Cap:
180 Single-Unders or 20/15 Calorie Bike
30 Goblet Lunges (30-35#, 20-25#)
30 Burpees
30 SA Alternating DB Snatch (30-35#, 20-25#)
180 Single-Unders or 20/15 Calorie Bike


* Be smart about this workout if you’re doing The Open tomorrow–control pace and move with a purpose.

Scoring: Time


PERFORMANCE 20210325

For Time with a 15 Minute Time Cap:
90 Double-Unders
30 Single DB Box Step-Overs (50/35#) (24/20#)
30 Calorie Row
30 Single Arm Devils Press (50/35#)
90 Double-Unders

* Be smart about this workout if you’re doing The Open tomorrow–control pace and move with a purpose.

Scoring: Time

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