Monday, March 27
Warm-up: 10-8-6-4-2 barbell hip thrust (start light and build to Strength weight) + alt reverse Samson + alt Cossack squat; :30 easy jump rope between rounds
Strength:
In 15:00, superset the following for 4 rounds (:90 rest between rounds) -
10-12 barbell hip thrusts, explosive on the way up, :01 pause @ top, :03 descent (135/95 or 95/65)
20 meter DB OH walking lunge (50/35 or 40/20), or DB suitcase walking lunge (2 @ 40/20 or 20/10)
WOD:
2 rounds for time -
50 wall balls (20/14 or 14/10)
800 meter run
100 double under or 200 singles
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 pigeon stretch/side
Tuesday, March 28
Warm-up: 3 rounds - 8 tempo ring rows + 10 banded bicep curls https://youtu.be/MkPz57rN2nw + :30 hands on bench stretch + 8 push-up to pike + :30 hollow hold
Strength:
Superset the following for 4 rounds (:90 rest between rounds) -
1st: 4 chin-ups + :10 chin over bar hold directly after 4th rep (scale to rings)
2nd: 8 barbell bicep curls, :03 descent
3rd: 10 DB alt crossover hammer curls https://youtu.be/buP9fSqWcw4
———————
Then, superset the following for 4 rounds (:90 rest between rounds) -
1st: 10 DB skull crusher, moderate weight
2nd: 12 Tate press, moderate weight (keep pressure between DB’s the entire time)
3rd: 20 push-ups, weighted if possible
———————-
Finally, superset the following for 3 rounds (:60 rest between rounds) -
10 v-ups
15 tuck-ups
20 sit-ups
:30 side plank/side
Wednesday, March 29
Warm-up: 5-4-3-2-1 muscle clean + runner lunge w/ thoracic rotation/side + scorpion stretch/side; :30 easy bike between rounds
Strength:
In 15:00, compete 3 rounds (:60 rest between rounds) -
8 Turkish sit-ups/side, moderate weight https://youtu.be/dv_nNf43Qck
16 KB pull-through from plank (same weight as above) https://youtu.be/fKbu_2L94x8
5 power cleans, getting comfy with WOD weight (see below for weight suggestions)
WOD:
Every 2:00 until failure -
150 meter row or ski
9 toes-to-bar, knees-to-elbow, or v-ups
3 power clean
*Power clean options - 1.) Start @ 60% 1RM and add 5% each round, building to a heavy triple (reps do not have to be touch and go) 2.) Stay light/moderate and add 2 reps each round; work-out ends when you can no longer complete all reps in the 2:00 timeframe. The goal is to push yourself harder each round, either in weight or reps.
Accessory:
3x8-10/side single leg KB RDL or staggered stance KB RDL https://youtu.be/VnHvZtV8Gz0 / https://youtu.be/IXzdtAeM1qk
Thursday, March 30
Warm-up: 3 rounds - 10 bootstrappers + 5 back squats (empty barbell) + 10 banded good mornings + 5 kip swings or :20 hollow rocks + 10 alt box step-ups
Strength:
10:00 EMOM -
3-5 back squats, building to WOD weight
WOD:
For time -
50 bike calories
40 box jump over or step-over (24/20 in)
30 American KB swings (54/35 or 35/20)
20 back squat @ bodyweight or ½ bodyweight
10 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement
Accessory:
3x10-12 GHD hip extensions (:60 rest between sets)
Friday, March 31
Warm-up: In 10:00, build to 60% 1RM jerk, or moderate weight (start with empty barbell for 10 strict press, then add weight and complete 3 jerks until you reach starting weight for Strength); between warm-up sets, get 10 pvc pass throughs
Strength:
Every 2:00 x5 (10:00), complete the following, starting @ 60% 1RM and building to a heavy single if possible (or stay light/moderate and complete 5-7 reps each set) -
5-4-3-2-1
Push jerk or split jerk
WOD: (16:00)
8 rounds for max burpees (1:00 work/1:00 rest)
8 DB deadlifts (2 @ 50/35 or 40/20)
4 DB thrusters (2 @ 50/35 or 40/20)
Max burpees
Accessory:
3x8-10 DB seal row, moderate weight (:60 rest between sets) https://youtu.be/vXnIv3nGRAA
Saturday, April 1
Warm-up: 3 rounds - :30 shoulder tap from plank + :30 top of ring row hold + 10 alt toe touch from plank + 8 muscle snatch + 6 overhead squat (empty barbell or pvc)
Strength:
12:00 EMOM (complete 1 unbroken set each minute, then rest) -
Max unbroken HSPU, or any push-up variation
Max unbroken kipping pull-ups, banded pull-ups, or challenging ring rows
Rest
WOD:
For time -
1,000 meter run
10 hang power snatch (85/55)
800 meter run
9 hang power snatch (95/65)
600 meter run
8 hang power snatch (115/75)
400 meter run
7 hang power snatch (125/85)
200 meter run
6 hang power snatch (135/95)
Accessory:
200 meter Farmer’s carry (2 @ moderate weight)