360-636-5589
tracees@threeriversathleticclub.com

GET INSPIRED

3/29/14

FINAL OPEN WORKOUT!!!! WAHOO!!!!!!!

3/28/14

TBD

3/27/14

Strength:

EMOM 10 minutes:

1 Snatch

*Build to as heavy as possible

 

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3-3-3 Front squat

 

Conditioning:

AMRAP 7 minutes:

10-12-14-16-18-20-…etc

Box jump (24/20”)

Push Press (135/95#)

3/26/14

Strength:

5 sets of max reps muscle ups

 

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5-4-3-2-1 Strict HSPU

 

Conditioning:

3 Rounds:

30 Double unders

15 Pull ups

5 Power snatch (135/95#)

*15 minute time cap

3/25/14

Strength:

Every 2 minutes for 10 minutes:

1 Clean and jerk

*Build to as heavy as possible

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3-3-3 Back squat

 

Conditioning:

AMRAP 5 minutes: 10 Burpees

10 KB Swings (24/16kg)

3/24/14

5-4-3-2-1 SWC2B Pull up

 

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5-5-5 Press

 

Conditioning:

AMRAP 10 minutes:

50 Over the bar burpees

50 Thrusters (100/65#)

 

3/22/14

Open
Workout 14.4

3/21/14

TBD

3/21/14

Strength:

10-9-8-7-6 SWC2B Pull up

 

Conditioning:

4 Rounds:

Row 500m

15 Ring dip

*16 minute time cap

3/19/2014

Strength:

5-5-5 Press

9-9-8-7-6 SWC2B Pull up

Conditioning:

AMRAP 15 minutes:

7 Power clean (135/95#)

3 Muscle up