Monday, March 28
Warm-up: 10-8-6-4-2 push-up to pike + bootstrappers + alt scorpion stretch + back squats (start with empty barbell and build to 50% 1RM)
Strength:
12:00 EMOM -
1 back squat (start at 50% 1RM, or light weight, and build by 5% each round, to finish around 90% 1RM, or complete all reps at moderate weight)
WOD:
Oh My Quads
6:00 AMRAP -
150 air squats
Max distance row or ski meters
-Rest 3:00-
6:00 AMRAP -
800 meter row or ski
Max air squats
Accessory:
3x12-15 foot elevated single leg glute bridges
Tuesday, March 29
Warm-up: 3 rounds - 10 banded good mornings + :30 plate hops + 20 shoulder taps from plank + :30 figure 4 stretch/side + 10 alt groiners
Strength:
12:00 EMOM -
1st: 3 deadlifts (build toward WOD weight)
2nd: :60 sit-ups (GHD or weighted if possible)
WOD:
“Christine”
3 rounds for time -
500 meter row
12 deadlifts (bodyweight or ½ bodyweight)
21 box jumps or step-ups (24/20 or lower)
*Expected times for “Christine” - beginner 15-20 mins; intermediate 12-14 mins; advanced 9-11 mins; elite < 8
Accessory:
3x8-10 GHD hip extensions or 3x:30 Superman hold
Wednesday, March 30
Warm-up: 5-4-3-2-1 pass throughs + muscle snatch + overhead squats + inch worms with push-up
Strength:
Every :90 for 8 rounds (12:00) -
1 snatch pull + 1 snatch high pull + 1 power snatch + 1 hang power snatch + 2 OHS
*Keep weight light to dial in on technique; try to go a little heavier than last week if form is on point; use pvc for OHS portion if needed
WOD:
Diamondback
For time -
21-15-9
Power snatch (95/65 or 65/35)
Handstand push-ups or any push-up variation
-Rest 3:00-
15-12-9
Overhead squats (95/65 or 65/35 or pvc)
Chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
Accessory:
2x6-8 shoulder CARs (controlled articulate rotations)
Thursday, March 31
Warm-up: 3 rounds - 20 jumping jacks + 10 single leg v-ups + 10 alt pistol squats to bench + 10 reverse Samsons
WOD:
Chutes and Ladders
Every 10:00 for 3 rounds -
50 double unders or 100 singles
400 meter run
30 burpees
20 toes-to-bar, knees-to-elbow, or v-ups
10 alt pistol squats
*Adjust reps as needed to assure at least :90 rest
Accessory:
Accumulate 2:00/side seated hamstring stretch (see image below)
Friday, April 1
Warm-up: 10:00 AMRAP @ steady pace - 3 bench press (build to 50% 1RM) + 10 alt toe touch from plank + 10 m DB death march https://youtu.be/NMIx-S_8VEY + 10 banded pull-aparts
Strength:
E2MOM for 12:00 -
3 bench press + 6 DB row/side
*Start around 50% 1RM bench press and slowly build to tough set of 3
WOD:
It’s a Doozie
For time -
2-4-6-8-6-4-2
Wall walks or walk-outs from box
10-20-30-40-50
Russian KB swing (70/53 or 53/35 or 35/20)
Accessory:
200 1-arm KB overhead carry or 1-arm KB front rack carry (switch arms as needed)
Saturday, April 2
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press (all reps done with empty barbell); :30 chest opening stretch between sets
Strength:
In 15:00, build to a challenging weight for the following barbell sequence, or stay light/moderate and work on form -
1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk (push or split)
WOD:
Breakfast Club
3:00 AMRAP for 5 sets -
8 cal bike
10 hang power cleans (95/65 or 65/45)
Max push press reps (95/65 or 65/45)
*Rest 1:00 between rounds; score is total # push press
Accessory:
3 x max effort strict pull-ups, or challenging pull movement; get sufficient rest between sets
