Monday, March 6
Warm-up: 5-4-3-2-1 muscle snatch + overhead squat (empty barbell or pvc) + inch worm w/ push-up; :20 handstand hold or plank + :30 easy jump rope between rounds
WOD:
23.3
Starting w/ a 6:00 time cap, complete as many reps as possible (0:00-6:00) -
5 wall walks
50 double under or singles
15 snatches (95/65 or 65/45)
5 wall walks
50 double under or singles
12 snatches (135/95 or 95/65)
*If completed before the 6:00 time cap, add 3:00 and complete (6:00-9:00) -
20 strict HSPU or HRPU
50 double under or singles
9 snatches (185/125 or 115/75)
*If completed before the 9:00 time cap, add 3:00 and complete (9:00-12:00) -
20 strict HSPU or HRPU
50 double under or singles
6 snatches (225/155 or 135/85)
Finisher:
3-4 rounds -
25 RKBS (54/35 or 35/20)
50 meter KB suitcase lunge (2 @ 54/35 or 35/20)
25 sit-ups
Tuesday, March 7
Warm-up: 3 rounds - 10 alt step-ups + 8 banded good mornings + 6 quadruped thoracic rotation/side + 4 beat swings or :20 hollow hold https://youtu.be/QWwiOHexU8I
Strength:
In 14:00, superset the following for 3 rounds (:90 between rounds) -
10 banded step-up/side (24/20 in box; use green or thicker orange band) https://youtu.be/HkmQYe7JzVs
12-15 hip banded DB deadlift (2 @ 50/35 or 35/20; use same band as above) https://youtu.be/7hL27qgd6Dg
WOD:
16:00 AMRAP -
1-2-3-4-5-6-x
Bar muscle-up, strict pull-up, or challenging ring row
2-4-6-8-10-12-x
Wall balls
3-6-9-12-15-18-x
Bike calories
Accessory:
200 m Farmer’s carry (2 KB @ moderate weight)
Wednesday, March 8
Warm-up: 5-4-3-2-1 power clean (start w/empty barbell and build toward 75% 1RM or moderately heavy weight) + scorpion stretch/side + thread the needle/side https://youtu.be/KD_hDw_xft4
Strength:
Every :90 x8 (12:00) -
3 power clean singles @ 75% 1RM, or moderately heavy weight (:10 rest b/t singles)
WOD:
EMOM until you reach 50 hang power cleans -
1st: 30 double under or 60 singles
2nd: Max hang power clean (135/95 or 95/65 or 65/45)
Accessory:
50 flutter kicks
40 mountain climbers (:01 pause at knee to elbow)
30 tuck-ups
Thursday, March 9
Warm-up: 3 rounds - 5 thrusters + 5 push jerk + 5 jerk balance/side (empty barbell) https://youtu.be/DozGeG1SR0k + 5 KB hip opener stretch/side + 10 pass throughs
Strength:
In 16:00, complete the following jerk (push or split) sequence, building in weight if possible (:90 rest between sets) -
5-5-3-3-1-1-1 (take barbell from rack)
WOD:
For time -
400 meter run
20 thrusters (95/65 or 55/35)
30 cal row or ski
20 thrusters (95/65 or 65/35)
400 meter run
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 figure 4 stretch/side + 1:00 half kneeling adductor stretch/side https://youtu.be/LO-Qj9m2zKQ
Friday, March 10
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + toes-to-rig + alt reverse Samson; :30 high knees after each round
Partner WOD:
For time (you go, I go) -
60-40-20
Back squat (135/95 or 95/65)
Toes-to-bar, knees-to-elbow, or v-ups
-Directly into -
120 burpee box jump over, burpee step-over
Accessory:
3x 10-12 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo
Saturday, March 11
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM, or moderately heavy weight) + deadlift (start w/ empty barbell and build to WOD weight); :20 pike hold from box between rounds https://youtu.be/SwllQeDBjdA
Strength:
Every :90 x8 (12:00) -
3-5 bench press @ 75% 1RM, or moderately heavy weight
WOD:
Every 2:00 x8 (16:00) -
10 deadlift (135/95 or 95/65)
Round 1: 6 HSPU, or any push-up variation
Round 2: 8 HSPU, or any push-up variation
Round 3: 10 HSPU, or any push-up variation
Round 4: 12 HSPU, or any push-up variation
Round 5: 14 HSPU, or any push-up variation
Round 6: 16 HSPU, or any push-up variation
Round 7: Max HSPU, or any push-up variation
Round 8: Max HSPU, or any push-up variation
Accessory:
Accumulate 50-75 seated banded row https://youtu.be/Jy-WCFAofBY