Monday, March 13
Warm-up: In 15:00, warm-up to clean and jerk weight you plan to lift for Strength (see below). Reps will look something like this, starting w/ empty barbell - 5-4-3-2-2-1-1; between warm-up sets, get :30 easy jump rope
Strength:
10:00 EMOM -
1 power clean and jerk (push or split) @ 80% 1RM jerk or 8/10 RPE (moderately heavy weight) https://barbend.com/how-to-use-rpe-scale-strength-training/
WOD:
For time -
1,000 meter row or ski
20 power clean (135/95 or 95/65)
100 double under or 200 singles
20 squat clean (135/95 or 95/65)
1,000 meter row or ski
Accessory:
3x12-15 seated banded row https://youtu.be/Jy-WCFAofBY
Tuesday, March 14
Warm-up: In 15:00, warm-up to back squat weight you plan to lift for Strength (see below). Reps will look something like this, starting w/ empty barbell - 5-4-3-2-2-1-1; between warm-up sets, get :30 alt quad stretch
Strength:
Every 2:00 x6 (12:00) -
4 back squat @ 75% 1RM or 7/10 RPE (if lifting lighter, get 6-8 reps each round)
WOD:
For max wall ball reps -
2:00 AMRAP x4 (2:00 work / 2:00 rest for 16:00) -
20 box jumps or step-ups (24/20)
Max wall balls (20/14 or 14/10)
Accessory:
4x12-15 banded hamstring curls (:60 rest between rounds)
Wednesday, March 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and slowly build to WOD weight) + tempo ring row + pvc pass through; :30 banded pvc hollow hold between rounds https://youtu.be/F_Tr45dImsA
WOD:
10 rounds for quality reps -
1-3 muscle-up or C2B pull-up, 3-6 chin-over bar pull-ups, or 6-8 ring rows
8-10 bench press (135/95 or 95/65)
*Add orange micro mini bands to bench press if desired https://youtu.be/BG4-JSsioX8
Finisher:
Every 4:00 x3 - :60 plank + :30 hollow rocks + :30 plank + 10 v-ups
Thursday, March 16
Warm-up: 2 rounds - 10 banded good mornings + :30 handstand hold or plank + 5 deadlift (very light weight) + :30 pigeon stretch/side + 10 alt Cossack squat
Strength:
Every :90 x8 (12:00) -
1st: 3-5 deadlift, getting warm for WOD
2nd: :30-:60 work on skill of choice (e.g., HS walk, TTB, double under, etc)
WOD:
For time -
10-8-6-4-2
Deadlift (225/155 or 155/105 or 95/65)
Strict HSPU, or any push-up variation
-Directly into-
2-4-6-8-10
Bar-facing burpee
100 meter run
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Friday, March 17
Warm-up: 3 rounds - 14 banded lat pull-down + 12 alt single leg v-ups + 10 reverse Samson + 8 push-up to pike
WOD:
In teams of 2 (you go, I go) -
For time -
200 calorie bike
8 toes-to-bar + 10 suitcase walking lunge (2 @ 50/35 or 40/20)
*Partners switch after 1 full found (e.g. P1 bikes while P2 completes 8 TTB + 10 lunges, then partners switch and P2 bikes while P1 completes 8 TTB + 10 lunges)
Accessory:
3x max effort dips from handles (weighted with a chain if desired) or bench (:90 rest)
Saturday, March 18
Warm-up: 3 rounds - 8 muscle snatch + 6 kip swings or :30 hollow hold + 8 banded pull-aparts + 6 inch worms w/ push-up + 8 banded forward raises
Strength:
In 16:00, complete the following @ steady pace (partition however you’d like) -
100 push-ups
100 sit-ups
WOD:
For quality reps @ steady pace -
5-4-3-2-1
Power or squat snatch (athlete’s choice), building in weight each round if possible; if lifting on the lighter side, feel free to double snatch reps to 10-8-6-4-2
*15-20 pull-ups or ring rows after each round
Accessory:
Accumulate 3:00 wall sit