March 2020

Home Workout 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd Crab Walk 50 Russian Twist 30yd Walking Lunge 50 Superman___________________________Competitor Clean 70% 1×375% 2×280% 3×1 Barbell Walking Lunge 8-8-8 (each leg) 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd […]

Home Workout 5 rounds:80yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk)4 rounds:60yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk) 3 rounds:40yd Shuttle Run(alternate shuttles with a partner) A shuttle run is out and back.For an 80yd shuttle run, place a cone at 40yd.Sprint to the cone and back to start line.________________________________________________

9:00a Workout at Sunset Park 6:00p Workout at Sunset ParkSunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226 ______________________________ Home Workout For time: 20 Burpee/1 Sit-up 19 Burpee/2 Sit-up 18 Burpee/3 Sit-up 17 Burpee/4 Sit-up 16 Burpee/5 Sit-up 15 Burpee/6 Sit-up 14 Burpee/7 Sit-up 13 Burpee/8 Sit-up 12 Burpee/9 Sit-up 11 Burpee/10 Sit-up 10

7:30a Kettlebell at Kiwanis Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park ________________________________ Weightlifting Snatch Build to 3×1 at Opener Clean & Jerk Build to 2×1 at Opener Back Squat 80% 3×2 “Less is more.” ~Ludwig Mies van der Rohe

5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park __________________________ At Home For time: 60-45-30 Double under Steps Walking Lunge Push-up Sit-up____________________________ Competitor Jerk 70% 2×3 75% 3×2 For total time: 4 rounds: 200m Run 15 Burpe Over the Dumbbell 10 Dumbbell Thruster 50/35 3 rounds for time: 50m Dumbbell Farmers Walk 50/35 15m Dumbbell

8:00a Hike (meet at EVCF) __________________________ Home Workout “Griff” For time: 800m Run 400m Backward Run 800m Run 400m Backward Run__________________________ Weightlifting Power Snatch 70% 2×2 75% 2×2 80% 2×2 Push Press (behind neck) 70% 2×2 75% 2×2 80% 2×2 RDL 4×4 (moderate load) “There’s only one corner of the universe you can be certain

5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park ____________________________________ Home Workout AMRAP 15:00 3-6-9-12-15… Jumping Jack Mountain Climber Leg Lever Burpee 3 rounds for total reps: Max Unbroken Diamond Push-up (rest :30) Max Unbroken Push-up (rest :30) Max Unbroken Push-up on Knees (rest 2:00) _______________________________________ Competitor Clean 70% 2×3 75% 3×2 Barbell Walking Lunge

5:00p Hike (meet at EVCF) ____________________________________________ Home Workout No measure: 800m Jog 3 rounds for time. (record time for each) *300yd Shuttle Run (rest 1:30 between rounds) 3 rounds: :45 Plank Hold :45 Rest 300yd shuttle: Place a cone at 25yd. Sprint to the cone and back 6 times._________________________________________________ Competitor For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Strict Pull-up

Park Workout & Hike Schedule Monday 5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park Tuesday 5:00p Hike (meet at EVCF) Wednesday 5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park Thursday 8:00a Hike (meet at EVCF) Friday 5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park Saturday 9:00a Sunset Park 10:00a Sunset Park Sunset

8:00a Workout at Sunset Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park Sunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226_____________________________ Weightlifting Snatch 3 waves:70% 1×175% 1×180% 1×1 Clean & Jerk 3 waves:70% 1×175% 1×180% 1×1 Pause Squat Build to a heavy set of 2 3 rounds::10 Banded Sorinson Hold :50