We’ve got some benchmark girl workouts and options this week! Also getting that back squat primed… you MAY be seeing a 20 rep back squat next week 😉
Week of March 27-March 31
Here is the programming for the week of March 27-March 31! 1RM Back Squat on Thursday!
3/27/2023
WORKOUT (25 min)
On a 25 min running clock…
10 min AMRAP:
15 medicine-ball clean (20/14)
20 crossover
25/18 cal bike
Then…
2 min rest
Into…
7 min AMRAP
Then…
2 min rest
Into…
4 min AMRAP
*pick up where you left off
(Score: Rounds/Reps)
3/24/2023
TEST (20 min)
1-rep max bench press
(Score: Weight)
WORKOUT (10 min)
10 min AMRAP:
40 cal bike
30 DB floor press (2x 35/20)
20 single arm DB thruster (1x 35/20)
10 tuck jump
(Score: Rounds/Reps)
3/23/2023
WORKOUT (16 min)
3 rounds for time:
20 KB deadlift (1x 70/53)
15 Russian KB swing (70/53)
10 American KB swing (70/53)
5 suitcase carry (70/53)
*16 min cap
(Score: Time)
STRENGTH (8 min)
5 sets of:
1 min on/:30 sec off…
back rack hold
*building each set
(Score: Weight)
3/22/2023
ACCESSORY (12 min)
12 min EMOM:
Min 1: 4-8 toe-to-ring
Min 2: 4-8 hip extension
Min 3: 10-20 banded march
WORKOUT (12 min)
12 min AMRAP:
5 shuttle run
5 toe-to-bar
5 shuttle run
10 toe-to-bar
…5/15, 5/20, 5/25, etc.
(Score: Rounds/Reps)
3/21/2023
RETEST (20 min)
1-rep max front squat
(Score: Weight)
WORKOUT (9 min)
“Karen”
For time:
150 wall ball (20/14)
*9 min cap
(Score: Time)
3/20/2023
STRENGTH (10 min)
10 min EMOM:
1 clean & jerk
*building each rep
(Score: Weight)
WORKOUT (18 min)
18 min AMRAP:
1 clean & jerk (205/140)
30/20 cal row
1 clean & jerk (205/140)
3 rope climb
(Score: Rounds/Reps)
3/17/2023
ACCESSORY (8 min)
8 min EMOM:
Min 1: prone IYWT drill
Min 2: 12-16 DB see-saw strict press
WORKOUT (14 min)
4 rounds for time:
12 DB squat (2x 35/20)
12 handstand push-up
200m run
*14 min cap
(Score: Time)
3/16/2023
ACCESSORY (8 min)
Every :30 sec for 16 sets:
Odd: 1-3 muscle ups (bar or ring)
Even: 5-10 Russian KB swing (70/53)
(For Quality: No Score)
WORKOUT (15 min)
15 min AMRAP:
40 box jump over (24”/20”)
30 ring row
20 deadlift (185/125)
10 chest-to-bar pull-up
*RX+ option:
Ring row ➜ pull-up
DL (185/125) ➜ (225/155)
C2B PU ➜ muscle up (bar or ring)
(Score: Rounds/Reps)
