Monday, March 24
Warm-up: 5-4-3 strict press + push press (empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + banded side lying open book stretch/side
Strength:
Every 2:00 x6 (12:00) -
5 strict press + 5 push press
*Start light and build to a moderately heavy weight or RPE 7/10
WOD:
Every 3:00 x6 (18:00) -
18/15 cal bike
18/15 cal row or ski
*Scale to 15/12 or 12/9 cals per machine
Accessory:
Tabata top down DB bicep curls (2 @ moderate weight)
https://youtu.be/Hstapypowcc?si=JWwMCgtVBjpBznMw
Tuesday, March 25
Warm-up: 8-6-4 1-arm ring row/side + alt reverse Samson + alt box step-up + alt pistol squat to bench + thoracic reach from runners lunge/side + 90 90 hip switch/side https://youtu.be/gQ3IkH0B9cY?si=BhGzj8Gdqek2IdMn
Strength:
In 12:00, complete 3 rounds of the following (:90 between rounds) -
2/side Turkish get-up @ moderate weight
10-16 alt pistol squat
WOD:
In 20:00, complete the following @ steady pace -
10-8-6-4-2
Strict pull-up
KB suitcase lunge + step-up/side (2 @ moderate weight / moderate box height)
https://youtu.be/ykzvWqjckEg?si=zHeZYbIF9aFOALlK
Accessory:
Accumulate 50-75 banded Pallof rotations/side
https://youtube.com/shorts/A6Li7GeQSP8?si=CzpRqmlBh-ylfxn9
Wednesday, March 26
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 70% 1RM) + kip swing + scorpion stretch/side + banded good morning + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
3 hang power clean @ 70% 1RM power clean
WOD:
In 15:00, complete 5 rounds for max burpees (:90 work / :90 rest) -
30 double under or 60 singles
15 toes-to-bar, knees-to-elbow, or v-ups
Max burpees in remaining time (scale to up downs or HRPU)
Accessory:
3x10-12/side half kneeling DB woodchoppers @ moderate weight
https://youtu.be/qyM7NdixJzI?si=5AN2TbnS1uteoW9Y
Thursday, March 27
Warm-up: 5-4-3-2 bench press (start light and build to WOD weight) + pvc pass through + Cossack squat/side + cat cow + med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=rS5AXE2tTTa004t9
WOD:
25:00 EMOM -
5 bench press @ BW, ¾ BW, or ½ BW
10 DB plank pull through @ moderate weight (feet elevated if desired)
l5 KB swing (53/35 or 40/25 or 35/20)
20 sit-up, weighted if able
Rest
Accessory:
400 meter 1-arm Farmers carry @ 53/35 or 40/25 or 35/15 (switch arms as needed)
Friday, March 28
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build) + 10 alt quad stretch + 5/side KB kickstand deadlift w/ rotation (light) + 10 alt shoulder tap from handstand or plank + 5 kip swing
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8-10 front squat (135/95 or 95/65 or 65/45)
8-10/side KB kickstand deadlift w/ rotation (53/35 or 40/25 or 30/15)
WOD:
3 rounds for time (1:00 rest between rounds) -
200 meter run
5 bar muscle-up or 10 pull-up
15 handstand push-up or any push-up variation
5 bar muscle-up or 10 pull-up
200 meter run
Accessory:
3x10 chest supported DB lat kickbacks (2 @ moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=cJMvqiwQ6VUrbSh7
Saturday, March 29
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt upward to downward dog + KB hip opener/sde + 20-ft walking lunge (no weight)
Strength:
Every 2:00 x6 (12:00) -
1 power snatch + 2 hang power snatch (start light and build to heavy complex if able)
WOD:
For time -
50 alt DB snatch
50 1-arm overhead DB walking lunge (switch arms every 5 reps)
50 cal row, bike, or ski
*Suggested DB weight = 50/35 or 40/25 or 30/15
Accessory:
3x10 hamstring curls @ moderate weight