Monday, March 1
Warm-up: 3 rounds - 5 jerk balances + 5 presses from split jerk position + 10 push-ups to pike + 10 air squats for quality; coach to spend a few minutes going over specific clean and jerk techniques.
Strength:
In 14:00, build to a tough complex - 1 power clean + 2 push jerks or split jerks
WOD:
For time (13:00 cap) -
70 thrusters (95/65)
*Every minute, starting at 0, get 5 hang power cleans
Accessory (optional):
3x6/side - single leg KB deadlift
Tuesday, March 2
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 bench press (building towards 65%) + 10 banded pull-aparts + :30 plank + 100 meter run
Strength:
In 12:00, work to complete 4 rounds of the following -
5 bench press @ 60-65% 1RM (or a moderate weight for athlete)
5-7 ring dips, dips off GHD, or 10-14 dips off box or bench
WOD:
20:00 AMRAP -
1,000/800 meter row
30 Russian KB swings (53/35)
30 sit-ups
Accessory (optional):
3x10 DB skull crushers
Wednesday, March 3
Warm-up: 3 rounds - 10 Romanian deadlift w/empty barbell + 10 ring rows + 10 plank-ups + 10 reverse Samson’s
Strength:
In 15:00 -
Complete the following deadlift rep sequence, building in weight each set if possible -
9-7-5-3-1-1-1-1
WOD:
6 rounds for time (18:00 cap) -
9 deadlifts (155/105)
12 pull-ups
15 push-ups
Accessory (optional):
Accumulate 3:00 plank
Thursday, March 4
Warm-up: 200 meter run + 5-4-3-2-1 - pass throughs + overhead squats w/pvc + burpees + inch worms
Extended warm-up:
12:00 EMOM:
1st: :30 penguin jumps
2nd: 6 strict press w/empty barbell
3rd: :30 pendlay row w/empty barbell
WOD:
For time -
12-9-6
Shoulder to overhead (135/95)
50-50-50
Double unders*
Rest 2:00
15-12-9
Shoulder to overhead (95/65)
50-50-50
Double unders
*Sub 50 doubles w/100 singles if needed, or lower reps to 25 if you are somewhat proficient, but still struggle with higher reps.
Accessory (optional):
3x15 banded punches
Friday, March 5
Warm-up: 3 rounds - 10 air squats for quality + 10 v-ups + 10 kips swings + 10 bootstrappers
Strength:
In 14:00, work on a gymnastics skill or lift of choice. In between sets, get a few back squats to get ready for the WOD.
WOD:
In teams of 2 -
20 rounds for time:*
6 back squats (155/105 or 115/75)
8 toes-to-bar
*P1 performs a full round while P2 bikes. Alternate every round.
Accessory (optional):
Accumulate 30 banded quadruped hip extensions/side or 30 GHD hip extensions
Saturday, March 6
Warm-up:
12:00 EMOM:
1st: :30 med ball cleans
2nd: :30 row (easy to moderate pace)
3rd: :30 shoulder taps from plank
WOD:
“Kelly”
5 rounds -
400 meter run
30 box jumps (or step ups)
30 wall balls
*How to base your time - Beginner- 34-40 minutes; Intermediate - 25-31 minutes; Advanced - 19-22 minutes; Elite - 18 minutes or less
Accessory (optional):
200 meter walking cool down