Monday, March 29
Warm-up: 3 rounds for time - 10 groiners + 10 scorpions + 10 bootstrappers + 10 kip swings + 5 thrusters w/empty barbell
WOD:
21.3 for time (15:00 cap) -
15 front squats
30 toes-to-bar
15 thrusters
Rest 1:00
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1:00
15 front squats
30 bar muscle-ups
15 thrusters
*Barbell weight Rx is 95/65; Scaled is either 65/45 or 45/35
**Additional scaled movements - hanging knee raises or sit-ups in place of toes-to-bar; ring rows or chin-over-bar pull-ups in place of chest-to-bar or muscle ups
Directly after 21.3, complete 21.4
In 7:00, complete the following barbell complex for max load -
1 deadlift + 1 clean + 1 hang clean + 1 jerk
Cool-down:
750 meter easy row
Tuesday, March 30
Warm-up: 3 rounds - 10 ring rows + :30 plank or HS hold + 20 supine heel taps + :30 bike + 10 hand-release push-ups
Strength:
12:00 EMOM -
1st: 8-10 renegade rows
2nd: :30 handstand practice (e.g., HS walks, HS push-ups, HS hold, plank w/feet elevated)
3rd: :30 Russian twists (20/14)
WOD:
4 rounds for time -
20/15 calorie row
10 burpees over rower
50 double unders or 100 singles
10 burpees over rower
20/15 calorie row
:60 rest between rounds
Wednesday, March 31
Warm-up: 10-8-6-4-2 - lunges + sit-ups + banded good mornings + banded pull-aparts + bench press w/empty barbell
Strength:
Every :90 for 4 rounds -
1st: 12-14 DB deadlifts (50/35)
2nd: :45 max effort v-ups
WOD:
For time -
25-20-15-10
Bench press (135/95)
1-arm DB overhead lunges (50/35)
*After each round complete 100 meter 1-arm Farmers carry (50/35)
Accessory:
Accumulate 50 banded tricep pulls
Thursday, April 1
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 muscle snatches + 5 snatch balances + 10 muscle cleans + 10 plank-ups
Strength:
In 12:00, work to a tough power snatch single, or take this time to work on technique
WOD:
For time -
10-20-30-40-30-20-10
Hang power cleans (95/65)
6-6-6-6-6-6-6
Handstand push-ups
*Scaling options for HSPU - pike push-ups from box or seated DB overhead press
Accessory:
Accumulate 40 TRX knees to elbows
Friday, April 2
Warm-up: :30 pigeon stretch/side + :30 jumping jacks + :30 shoulder taps form plank + 5-4-3-2-1 - air squats + push-up to pike + burpees
Strength:
12:00 EMOM -
1st: 10/8 bike calories (scale as need to assure some rest)
2nd: :40 mountain climbers
3rd: :40 goblet squats (53/35)
4th: Rest
WOD:
“Helen”
3 rounds for time -
400 meter run
21 kettlebell swings (53/35)
12 pull-ups
*Times for this benchmark WOD - beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8:00
Accessory:
Accumulate 2:00 weighted wall sit
Saturday, April 3
Warm-up: In 10:00, complete the following - 15 med ball cleans + 20 alt step-ups + 20 single leg v-ups + spend remaining time building to deadlift WOD weight
Strength:
Every 2:00 for 4 rounds -
10 wall balls (20/14 or 14/10)
8 sit-ups w/wall ball
WOD:
3:00 AMRAP cycles for 4 rounds -
2 deadlifts (265/175 or 225/155 or 115/95)
4 box jumps
6 burpees
:60 rest between intervals
Accessory:
Max effort star plank or star plank/side