02:30 - Tuesday

07:20 - Wednesday

12:45 - Thursday

16:30 - Friday

21:55 - Saturday in the park

**Tuesday - March 17**

Jumping skill:

3 rounds on a 5 minute clock:

10x vertical jump (submaximal repeated effort)

10x squat jump (submaximal repeated focus on knee tracking and core control)

10x broad jump (submaximal single effort)

10 bird dogs (5 each side with a 3 second hold at the top)

WOD:

20 minutes Alternating OTM:

50 seconds shuttle sprint (10 meter course)

10-20 pushup (large unbroken set)

*Do your best to anticipate fatigue and attempt to produce a repeatable pace that is quite difficult for the later 5 rounds.

**Wednesday - March 18**

WOD:

2x10 minute AMRAPs, 5 minutes of walking between AMRAPs:

20 Push press (10L/10R)

30 Double under/30 lateral hop (over something the size of a belt)

20 Squat jump (add load if you would like to make this more difficult)

30 Double under/30 lateral hop

20 Plate ground to overhead

30 Double under/30 lateral hop

20 V-up/Lemon squeeze

30 Double under/30 lateral hop

*If you don’t have equipment, substitute pike pushups for the push presses and 2 count mountain climbers for the plate ground to overhead.

**Thursday - March 19**

Strength:

4 sets in 12 minutes:

12 bent over row with plate (slow and controlled)

6 lunge into strict press (alternate legs and hold an active lunge while you press)

*Do 3 each arm if you have a dumbbell or kettlebell.

WOD:

5 rounds for time:

20 Goblet lunge/Front rack lunge

15 Burpee onto plate

20 hang muscle clean (10L/10R)

**Friday - March 20**

WOD:

2 rounds for as many reps as possible:

30 seconds Situp and press

2 minutes Bent over plate row

30 seconds Situp and press

2 minutes Up down

30 seconds Situp and press

2 minutes Mountain climber

30 seconds Situp and press

Rest 2 minutes between rounds

**Saturday - March 21**

Ruck/run in the valley (bring weight vest) @ 10:30 am