Monday 3.30.20

We will be in a Random Strength Cycle for the next 8-10 weeks before we start linear progression again. Get ready for some different style of training days and days that do not have a strength portion.


3 min cardio

2 Rounds:

10 Air Squats

10 World’s Greatest

5 Pushup to down dog

10 Sit-ups



5 Wallballs or Ground to Overhead

5 DB Snatch (Single Arm)

5 DB Thruster (Single Arm)

5 DB Hang Clean + Push Press (Single Arm)


Overhead Strict Press

3 sets of 5

Use whatever you have! Barbell, Dumbbell, Kettlebell


AMRAP 7 minutes of:

• 16 Wall Balls (20/14) – If you don’t have a Wallball, sub in a ground to overhead with any object

• 16 Alternating One Arm Dumbbell Snatches (pick weight)

Rest 3 minutes, then….

AMRAP 7 minutes of:

• 16 Toes to Bar (sub in V-ups or sit-ups)

• 16 Single Arm Dumbbell Thrusters (8/8; same weight)

Rest 3 minutes, then….

AMRAP 7 minutes of:

• 48 Double Unders – (sub in plate hops or draw a circle on the ground and jump in and out of it)

• 16 Dumbbell Hang Power Cleans + Push Press (8/8; same weight)

*Score total rounds and reps for each AMRAP

**If you don’t have a dumbbell or kettlebell and need one, let us know!! We can get you one. Or use an object at home (Rx: Jug of water, a backpack, be creative!)

MOBILITY – 30 Sec Each

Child’s Pose

Thread the Needle

Deep Squat Hold

Pigeon Pose


1- On the minute for 15 minutes:

Min 1: 200m/150m Row

Min 2: 15 Plate Ground to Overhead

Min 3: 20 Russian Twists (weight or no weight)