Monday, March 21
Warm-up: In 10:00, warm up to power clean weight you plan to lift in the WOD; between lifts, get 10 banded good mornings + :15 chin-over-bar hold
Strength:
Every :90 for 5 rounds -
1st: :30 - :45 handstand work or dual DB overhead hold @ moderate weight
2nd: :30 - :45 double under or general jump rope practice
WOD:
20 rounds for time -
1 power clean (185/125 or 155/105 or 95/65)
2 box jump-overs or step-overs (24/20 or lower)
3 chest-to-bar pull-ups
Accessory:
3x12–15 split stance banded Pallof press
Tuesday, March 22
Warm-up: 5-4-3-2-1 swimmers + reverse Samsons/side + pass throughs + push jerk (building toward 75% 1RM, or moderately heavy weight)
Strength:
EMOM for 10:00 -
2 jerks (push or split) @ 75% jerk 1RM, or moderately heavy weight
WOD:
Every 3:00 for 6 sets -
9 push press (115/75 or 85/55)
12 alt back rack lunges (115/75 or 85/55)
15 sit-ups
Accessory:
Accumulate 2:00/side side plank with knee raise
Wednesday, March 23
Warm-up: 10-8-6-4-2 push-up to pike + alt groiners + v-ups; 15 jumping jacks between rounds
WOD:
4 rounds, each for time -
20/15 cal row
10 burpees over rower
50 double under or 100 singles
10 burpees over rower
20/15 cal row
*Rest 2:00 between rounds
Accessory:
2 x max effort flutter kicks; rest at least 1:00 between sets; try to match your first time
Thursday, March 24
Warm-up: 3 rounds - 10 banded pull-aparts + :30 chest opening stretch + 5 muscle snatch + 5 OHS (start w/pvc, then switch to barbell if able) + 10 bootstrappers
Strength:
Every :90 for 8 rounds (12:00) -
1 snatch pull + 1 high snatch pull + 1 power snatch + 2 overhead squat
*Keep weight on the lighter side to dial in on technique
WOD:
For time -
40 toes-to-bar, knees-to-elbow, or v-ups
20 wall balls
Rest 1:00
30 toes-to-bar, knees-to-elbow, or v-ups
30 wall balls
Rest 1:00
20 toes-to-bar, knees-to-elbow, or v-ups
40 wall balls
Accessory:
Accumulate 20-30 prone tricep extensions, or 30-50 plank-ups
Friday, March 25
Warm-up: 5-4-3-2-1 scorpion stretch/side + back squats ( start light and build towards WOD) + DB hang power cleans (start light and build towards strength) + inch worms
Strength:
In 12:00, work to complete the following -
10-8-6-4-2
Dual DB hang power cleans
*Build in weight if possible
WOD:
For time -
1-2-3-4-5-6-7-8-9-10
Back squat (225/155 or 155/105 or 95/65) `
100 meter run after each round
*Sub run for 200 m row or ski
Accessory:
3x8-10 reverse DB flys
Saturday, March 26
Warm-up: In 15:00, warm up to deadlift and bench press weight you plan to lift in WOD; between warm up sets, get 8 ring rows + :20 handstand hold or plank
WOD:
For time -
“Diane”
21-15-9
Handstand push-ups or seated overhead press
Deadlifts (225/155)
*Expected times - beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins
5:00 rest
For time -
“Volkswagen”
21-15-9
Bench press (bodyweight, or moderately heavy weight)
Pull-ups or ring rows
Accessory:
3x8-10 renegade rows