Monday, March 8
Warm-up: Round 1: 10 air squats + 10 bootstrappers + 10 OHS w/pvc
Round 2: 10 pistol squats to bench + 10 inch worms + 5 muscle snatches (empty bar)
Round 3: :30 handstand hold or plank w/feet elevated + 20 banded pull-aparts
Strength:
10:00 EMOM -
1st: 3-5 wall walks (or pike to plank from box)
2nd: 8-10 pistol squats
WOD:
20:00 EMOM -
1st: :30 bike
2nd: 10 power snatches (95/65 or 75/45)
3rd: :30 bike
4th: 10 overhead squats
*Snatches should be light enough to be touch-and-go. Bike should be high-effort.
Accessory:
Accumulate 30 prone hamstring curls (either on machine, or banded)
Tuesday, March 9
Warm-up: 3 rounds - 10 ring rows + :30 chest opening stretch + 10 banded rows + 10 banded good mornings + 10 scorpions (5/side)
Strength:
Every :90 for 4 rounds -
1st: Max effort strict pull-ups
2nd: 10-12 DB bench press (moderate/heavy weight)
WOD:
For time:
Every 3:00 for 5 rounds -
15 deadlifts (135/95)
15 burpees over bar
Rest 2:00, then complete -
45 deadlifts (225/155)
45 push-ups
*Scale burpees as needed to assure some rest each round
Accessory:
Accumulate 3:00 flutter kicks
Wednesday, March 10
Warm-up: 3 rounds - :20 front rack hold + :20 wrist mobility + 3 slow front squats (high elbows) + :20 bar hang + 10 kip swings
Strength:
In 20:00, work to complete the following power clean sequence, building in weight each round if possible -
5-3-2-2-1-1-1-1
*Complete :30 weighted plank between sets
WOD:
9:00 AMRAP -
8 thrusters (95/65)
6 pull-ups
4 hang power cleans
Accessory:
1-2 rounds - 200 meter KB Farmers carry, heavy
Thursday, March 11
Warm-up: 2 rounds - 10 reverse Samson’s + :30 handstand hold or plank + 20 meter walking lunges + :30 quad stretch/side + 10 v-ups
Strength:
12:00 EMOM -
1st: :30 suitcase lunges
2nd: :30 handstand work*
*HSPU, HSW, handstand hold, plank w/feet elevated, shoulder taps from plank
WOD:
For time -
Buy-in: 50 double unders (or 100 singles)
21-15-9
Toes-to-bar
Box jump-overs or step-overs
Cash-out: 800 meter run, row, or ski
Accessory:
Accumulate 100 Russian twists
Friday, March 12
Warm-up: 3 rounds - 10 alt glute bridge marches + 10 air squats + 10 groiners + 5 back squats w/empty barbell + :30 pigeon stretch/side
Strength:
In 15:00, build to a tough set of 3 back squats
WOD:
For time -
30-20-10
Front squats (135/95 or 95/65)
Sit-ups
KB swings
Accessory:
Accumulate 45 barbell glute raises
Saturday, March 13
Warm-up: 3 rounds - :30 bike + 10 push-ups to pike + :30 side plank/side + 10 banded bent-over rows + 10 banded pass throughs
WOD:
30:00 AMRAP -
400 meter run
20 DB alt snatch (50/35)
10 1-arm DB push jerk (right)
10 1-arm DB push jerk (left)
Accessory:
Accumulate 30 1-arm bent-over rows/side