PERFORMANCE 276

Workout of the Day

March 20, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

3 Rounds : 45on/:15off

Alternating Single Seated Leg Lifts with a 3 second pause

Spiderman Mountain Climbers

Alternating V-Ups (feet on the ground)

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Pliability (optional)

METCON/INTERVAL

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

Female: 50 lb
Male:  70 lb

STRENGTH (optional)
Strict Press
Base: 90% of 1 RM
3@70%
3@80%
3+@90%

March 16, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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Pliability (optional)

METCON/INTERVAL
Active Recovery
*Get out and play* or

3 rounds:

• 20 sec Flutter Kicks 

• 20 sec Rest

• 20 sec Plank on Elbows

• 20 sec Rest

•20 sec Hollow Body Rocks

• 20 sec Rest

 

STRENGTH (optional)
Bench
Base: 90% of 1 RM
5@65%
5@75%
5+@85%

March 15, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

10 Minute AMRAP – As Many Reps As Possible

10 Push Ups (on knees if needed) Shoulder Tap Right /Shoulder Tap Left 

1 Bent Knee Circle Hollow Rocks – each way

10 Tuck Jumps

10 Half V-Ups

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Pliability (optional)

METCON/INTERVAL

3 rounds :45 on/:15 off

DB Goblet Squats (50/35)

Plate Bird Dog (5/2.5)

KB Gorilla Row (35/25)

Dips

Bike

STRENGTH (optional)

Base: 90% of 1 RM

5@65%

5@75%

5+@85%

Back Squat

March 14, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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Pliability (optional)

METCON/INTERVAL
A) 30-20-10 reps for Time:
Thrusters (75/55)
Toes to bar

B)10 min AMRAP
5 Pull ups
10 Push ups
15 KBS (53/35)
20 DU’s

C) 5 rounds for time:
10 Burpees
10 Box Jump overs

*rest 3-5 min between each workout

STRENGTH (optional)

March 13, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY
4 Minute AMRAP, Hollow Hold, and Repeat it
6 Lateral Burpees to an elevated surface (3 each way)
8 Bicycles Each Way (feet on the ground)
10 Side Plank on Knee with Reach Unders
Work for 4:00 then :30 Bent Knee Hollow Hold
Rest :30
Repeat the whole sequence again

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Pliability (optional)

METCON/INTERVAL
3 RFT:
30 Sit ups
20 KB SDHP (53/35)
10 Push Press (50% of 1 RM)
4 Shuttle Runs

STRENGTH (optional)
Strict Press
Week 1
Base: 90% of 1 RM
5@65%
5@75%
5@85%

March 11, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

3 Rounds – One Movement At A Time for Time

Level 1

3 Rounds for :45on/:15off

Donkey Kicks

Hollow Hold with Bent Knee Mini Leg Lifts

Rolling V-Ups

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Pliability (optional)

METCON/INTERVAL

For time with a partner:

15 synchronized line-facing burpees

2 shuttle runs (Partner 1)

2 shuttle runs (Partner 2)

20 synchronized line-facing burpees

3 shuttle runs (Partner 1)

3 shuttle runs (Partner 2)

25 synchronized line-facing burpees

4 shuttle runs (Partner 1)

4 shuttle runs (Partner 2)

30 synchronized line-facing burpees

5 shuttle runs (Partner 1)

5 shuttle runs (Partner 2)

25 synchronized line-facing burpees

4 shuttle runs (Partner 1)

4 shuttle runs (Partner 2)

20 synchronized line-facing burpees

3 shuttle runs (Partner 1)

3 shuttle runs (Partner 2)

15 synchronized line-facing burpees

2 shuttle runs (Partner 1)

2 shuttle runs (Partner 2)

1 shuttle run = 50 ft (25 ft down + 25 ft back)

Time cap: 20 minutes

STRENGTH (optional)

None

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