Monday, March 20
Warm-up: 3 rounds - 10 alt reverse Samson + 8 bootstrappers + :30 alt quad stretch + 10 alt groiners + 8 thread the needle w/ thoracic rotation/side + :30 easy bike https://youtu.be/-56AJZTCXVc
Strength:
In 20:00, work to complete the following sequence (:90 rest between sets) -
KB suitcase lunge (2 @ 50/35 or 40/20)
20-18-16-14-12-10-8-6
WOD:
3:00 AMRAP x3 (9:00) -
400 meter run
Max air squats
*Score is total # air squats
Accessory:
Accumulate 1:00 elevated pigeon stretch/side + 1:00 banded hamstring stretch/side
Tuesday, March 21
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to Strength weight) + kip swing or :20 hollow hold + runner lunge w/ thoracic rotation/side + 1-arm ring row/side https://youtu.be/6p7n6V01U6I
Strength:
Every 2:30 x6 (15:00) -
8-10 bench press (135/95 or 95/65)
6-8 1-arm bent-over rows, banded if possible (54/35 or 40/20) https://youtu.be/eXL_MLpL-4U
WOD:
14:00 AMRAP for total reps -
2-4-6-8-10….
Pull-ups or ring rows
Push-ups
Accessory:
Accumulate 30-50 barbell bicep curls (45/35 or 35/15)
Wednesday, March 22
Warm-up: 3 rounds - 10 alt toe touch from plank + :30 jumping jacks + 10 plank-ups + :30 high knees + 10 pass throughs + :30 butt kicks + 10 alt scorpion stretch
WOD:
5 rounds @ steady pace -
20-30 bike calories
3:00 rest
*During rest, get 20 meter handstand walk or :30 shoulder taps from plank or :30 other handstand drills found here: https://youtu.be/OrQtc2IaabU
Finisher:
30-20-10 (:60 rest between rounds) -
Sit-ups, weighted if possible
Supine heel reaches https://youtu.be/2CvMvcfhiTo
Mountain climbers, :01 pause at knee
Thursday, March 23
Warm-up: 10-8-6-4-2 muscle clean (empty barbell) + toes-to-rig + banded good mornings; :30 easy jump rope between rounds
Strength:
Every :90 x8 (12:00) -
2-4 power clean, building to a slightly heavier weight than you plan to lift in WOD
WOD:
5 rounds for quality reps -
50 double under or 100 singles
10 toes-to-bar, knees-to-elbow, or v-ups
5 power clean (225/155 or 175/125 or 155/105 or 95/65)
Accessory:
Accumulate 50 banded face pulls https://youtu.be/zt8EqEGoX6o
Friday, March 24
Warm-up: 3 rounds - 5 burpee broad jump + 10 seated banded row + 5 inch worms w/ push-up + 10 banded forward raises; warm up for Strength skill or lift of choice between rounds
Strength:
In 15:00, work on lift or skill of choice
WOD:
In teams of 2 (you go, I go)
20 rounds for time -
20/15 calorie row
8-10 burpees over rower or no push-up burpees
*Partners switch after each full round
Accessory:
Accumulate 30 prone behind-the-neck press https://youtu.be/F_n0S9kUNT4
Saturday, March 25
Warm-up: 3 rounds - 10 alt thoracic rotation from squat hold + 8 KB hip opener stretch/side + :30 plank + 10 air squats + 8 wall ball cleans
Strength:
10:00 EMOM -
2-4 deadlift (start light and build slightly heavier than WOD weight)
WOD:
For time -
400 meter run, row, or ski
30 deadlift (225/155 or 155/105 or 95/65)
400 meter run, row, or ski
30 wall balls (20/14 or 14/10)
400 meter run, row, or ski
30 HSPU, or any push-up variation
400 meter run, row, or ski
30 DB squat (2 @ 50/35 or 40/20)
400 meter run, row, or ski
Accessory:
Accumulate 30-50/side foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk