Warm Up:
20 Cal Bike or 400m Run
THEN
2 Rounds:
5 Empty Bar Good Morning
5 Hand Release Push Ups
5 Empty Bar Power Cleans
5 Empty Bar Front Squats
5 Empty Bar Push Press

Take a few minutes to build up to your working back squat weight
Strength:
7 Min EMOM
3 Back Squats
65-75+%

Workout:
7 Rounds, Each For Time:
7/5 Row Calories
7 Busters 50/35 INT-35/25 BEG-25/15 ((VIDEO BELOW))
7/5 Row Calories
Rest 2 mins between each round.
–Coaches Notes–
BUSTERS ARE BACK!!! Who is excited?! I know you all are. We are kicking this week off with some good old fashioned fast pace work. I am talking no more than 3 minutes PER ROUND fast. For most of you that 2 minute rest will be longer than you are working so it should be plenty of time to recover and keep each round at a similar time. If you’d like to bike instead of row you’ll do the same rep counts of 7/5, Running is NOT an option 🙂 .

Optional Accessory Work:
Option 1:
Bottoms Up KB Carry
4x50m

Option 2:
Floor Press
Either with a barbell or DBs
4×8
Use a weight that you won’t have to break the 8 reps up

Warm Up:
Find A Partner
500m Row (250 Each)
10 Synchro Air Squats
10 I Go You Go Burpees
10 Box Step Ups
10 Push Ups

Workout:
With a partner split the reps as you’d like to complete:
5 Rounds:
9 Thrusters 115/75 INT-95/55 BEG- 75/35
1 Legless Rope Climb INT-Rope Climb With Legs BEG-3 Low Rope Pulls
Rest 5 Minutes
3 Rounds:
21 Box Jumps 24/20 INT-Step Ups BEG-20/18
15 Synchro Sit Ups
10m Handstand Walk INT-5m Walk BEG-10m Bear Crawl
Rest 5 Minutes
For time:
80 Wall Balls 20/14
800m Run Together

We interrupt our regularly schedule wods to take everyone outside. It’s too nice to be inside.

8am Endurance:
Option 1-
5k test run. Yes it’s been a little while but use this to see where you at in your running.
One month of 5k training begins, do this if you are interested in running the roar through Ybor on Friday April 17th. Link to sign up is here.
https://runsignup.com/Race/FL/Tampa/RoarThroughYbor

Option 2-Row 5000 meters. Stop every 500m and do 10 burpees

9am Mobility

10am Workout: 40 minute cap. time to get your tan on.
Partner Workout- equipment will be outside
Chipper. Split work however you want!
100 Cal row
100 single arm DB hang clean jerk 5 one arm, 5 the other arm, then switch partners)
100M Farmer carry
100/80 Cal bike
100 Single arm DB hang snatch, (5 one arm, 5 the other arm then switch partners)
100 Slam balls
100 M farmer carry
100 Burpees
100 air squats
100m Farmer carry

Warm Up:
4 Rounds:
100m Run or 200m Row
5 PVC Pass Throughs
5 Burpees
5 Pull Ups or Ring Rows
5 Sit Ups

Strength:
Hang Power Clean
5-5-5-5-5
These working sets of 5 should be at a moderate weight. If you know your max Hang Power Clean use around 70%. If you aren’t sure of the number take some warm up sets to get to a weight that you can complete 5 reps without dropping the bar but it is on the “heavier side”

Workout:
5 Rounds:
50 Double Unders or Singles
10 Chest-to-bar Pull-ups INT- Pull Ups(Any Progression) BEG- Ring Rows
10 Toes-to-bars INT- Progressions BEG- Knee Raises or Sit Ups
10 Ring Dips INT- Banded or Jumping Negatives BEG- Bench Dips
–Coaches Notes–
There are a bunch of technical parts to this workout. They are also movements that you have been working on. If that’s the case start your rounds with the progression above where you typically work and IF you have to switch to your “Normal” progression to finish the set. Keeping proper progression in mind this workout could take as fast as about 12 minutes upwards of around 20.

Optional Accessory Work:
Option 1:
Hollow Rocks or Hollow Hold to Super Man
30-40 Reps

Option 2:
Tricep Extensions
3×8
Use either a band or Dumbbells for these

Warm Up:
2 Rounds:
200m Run or Row
10 Sit-Ups
10 Empty Bar Push Press
2 Turkish Get-Ups Each Arm

Workout:
8-10-12
Bike Calorie
Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
Sit-up
Rest 3 Minutes
12-10-8
Bike Calorie
Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
Sit-up
–Coaches Notes–
Low Rep Counts=SPRINTS!! If the classes are pretty full we will adjust to fit everyone on the bikes, don’t you worry. Like I said before these should be done in mainly unbroken sprinting sets. The DB Push Press needs to be a weight that again even that 12 set should be done unbroken, it isn’t meant to be heavy. Using that 3 minute rest to your advantage best you can both workouts should take anywhere from 5 to under 10 minutes.

Optional Accessory Work:
Option 1:
4x400m Run
Resting 1:1

Option 2:
Farmers Carry
4x50m
Make. It. Heavy.