Monday, March 7
Warm-up: 5-4-3-2-1 push-up to pike + banded good mornings + thread the needle with thoracic rotation/side
Extended Warm-up:
10:00 EMOM -
1st: 3-5 deadlifts, warming up to WOD weight
2nd: :60 plank
3rd: Rest
WOD:
22.2
For time (10:00 cap) -
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155 or 135/95)
Bar-facing burpees
Accessory:
Accumulate 1:00 runners lunge/side + 1:00 kneeling hamstring stretch/side
Tuesday, March 8
Warm-up: In 10:00, build to 75% bench press 1RM, or moderately heavy weight; between lifts, get 5 pass throughs + 5 hand release push-ups
Strength:
In 15:00, work to complete the following sequence, resting at least :60 between sets -
5-5-5-5-5
Bench press (@ 75% 1RM, or moderately heavy weight)
WOD:
Run Forrest
5 rounds for time -
35 double unders or 70 singles
200 meter run
Accessory:
3x12-15 elevated single leg glute bridge/side
Wednesday, March 9
Warm-up: In 10:00, warm up to 60% back squat 1RM, or moderately light weight; between lifts, get 5 inch worms
Strength:
In 15:00, work to complete the following sequence, building in weight if possible (rest at least :60 between sets) -
10-8-6-4-2
Back squat
*Start around 60% 1RM, or moderately light weight, and build if possible
WOD:
Simone
16:00 EMOM -
1st: 12-15 cal row, bike, or ski
2nd: 20-30 air squats
3rd: Max effort bar muscle-ups, pull-ups, or challenging ring rows
4th: Rest
Accessory:
Accumulate 2:00 Sorensen hold, weighted if possible, or 2:00 Superman hold
Thursday, March 10
Warm-up: 3 rounds - 10 single leg v-ups + 5 power cleans + 5 front squats + 8 bootstrappers + :20 quad stretch/side
Strength:
E2MOM for 12:00 -
1 power clean + 1 hang power clean + 1 squat clean + 1 hang squat clean
*Start light/moderate and build to a challenging complex
WOD:
Hot Tamales
9-6-3 for 5 cycles -
Thrusters (95/65 or 75/45)
Toes-to-bar, knees-to-elbow, or v-ups
*9-6-3 of both movements counts as 1 cycle; rest :60 between cycles
Accessory:
3x8-10 eccentric lateral step-ups (:03 eccentric tempo)
Friday, March 11
Warm-up: 3 rounds - 10 banded pull-aparts + :20 handstand hold or plank + 10 reverse Samsons + 3 power snatch or push jerk (refer to strength section)
Strength:
In 15:00, work to complete the following barbell sequence, building in weight if possible -
5-4-3-2-1
Snatch or push jerk (athlete’s choice)
*Rest at least 1:00 between sets
WOD:
Springfest
15:00 AMREPS -
1,000 m row or ski
-Directly into-
Max rounds
10 handstand push-ups or any push-up variation
15 Russian KB swings (70/54 or 54/35)
Accessory:
3x10-12 banded rotations/side
Saturday, March 12
Warm-up: 2 rounds - :30 chest opening stretch + 8 push-up to pike + :30 shoulder taps from plank + 8 DB bench press (light weight)
Strength:
15:00 EMOM -
1st: 8-10 DB bench press, moderate weight
2nd: Max effort ring dips, or dips from bench
3rd: Rest
WOD:
Annie
For time -
50-40-30-20-10
Double unders
Sit-ups
*Scale double unders to 100-80-60-40-20 singles
**Expected times for Annie - Beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite > 6:00
Accessory:
Accumulate 2:00 ring support hold or support hold from boxes