Monday, March 11
Warm-up: 10-8-6-4 banded good morning + alt Cossack squat + alt reverse Samson + deadlift (start light and build to WOD weight) + :30 easy jump rope + :30 easy row
WOD:
20:00 AMRAP -
300 meter row
10 deadlift (185/125 or 135/95 or 75/55)
50 double under, singles, or jumping jacks
Accessory:
Superset the following x3 (:60 rest between supersets) -
16-20 alt renegade row (2 @ 40/25 or 30/15 or 20/10)
16-20 strict press (empty barbell @ 45/35)
16-20 alt back rack lunge (empty barbell @ 45/35 or 30/15 or 20/10)
Tuesday, March 12
Warm-up: 3 rounds - 8 bootstrappers + :30 gymnastics skill warm-up + 4/side 1-arm DB thruster (start light and build) ) + :30 easy bike + 8 pvc pass through
Strength:
Every :90 x4 (12:00) -
:45-:60 work on gymnastics skill of choice
:30-:60 DB plank pull through (use thruster weight if possible) https://youtu.be/DrNMoMm6rg8?si=kK_iUuay9TYw4iG-
WOD:
Every 3:00 x6 (18:00) -
6 1-arm DB thruster, right (50/35 or 40/25 or 30/15)
10 bike cals (scale to 7)
6 1-arm DB thruster, left (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-45 banded cat cows
https://youtu.be/X0z0Yo2Ijl0?si=zBQ5EASpGoxyEb7-
Wednesday, March 13
Warm-up: 100 meter jog directly into 5-4-3-2-1 hanging scap pull or banded scap pull + pistol squat to bench/side + ring row (:03 pause @ top) + :30 alt quad stretch
https://youtu.be/4sXIirLEnoU?si=jlTMnJx-XyDH1U8H
https://youtu.be/MMO_tFxrVko?si=mP_3A0A5iOl0VGHl
Strength:
In 14:00, complete the following for 4 rounds (:90 rest between rounds) -
20-18-16-14
Alt pistol squat (see videos below for scaling ideas)
V-up (weighted if possible)
https://youtube.com/shorts/fUGQ7oMEIFI?si=aa3_YfWroNm4Cm0g
https://youtu.be/rg9xC1Yl4Xs?si=CjE7bHHH0A2TQo63
WOD:
For time -
75 pull-ups or ring rows (scale to 55)
*200 meter run every time you break
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side banded hip flexor stretch
Thursday, March 14
Warm-up: 6-5-4-3 power clean (start w/ empty barbell and build to 55% 1RM) + banded pull-apart + scorpion stretch/side + thoracic reach from low squat/side
Strength:
8:00 EMOM (start @ 55% and build to a challenging complex if possible) -
1 power clean + 1 hang power clean
WOD:
15:00 EMOM for total reps -
:45 max hang power clean (95/65 or 65/45)
:45 max sit-ups
Rest
Accessory:
Accumulate 40-60 Superman arch-ups https://youtu.be/dMirQ7T3adU?si=cP8qAGEVwnxwwWIs
Friday, March 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 85% 1RM) + push-up to pike + alt box step-up + banded snow angel
Strength:
In 14:00, superset the following drop set for 3 rounds (:90 rest between rounds) -
4 bench press @ 85% 1RM
6 bench press @ 75% 1RM
8 bench press @ 65% 1RM
WOD:
For time -
20 toes-to-bar or knees-to-elbow
40 box jump over or step over (24/20 in)
20 toes-to-bar or knees-to-elbow
40 burpees or up downs
Accessory:
3x8-10/side 1-arm ring row
https://youtu.be/cN_Jbp8WF_Y?si=8W_kxARLJhbGO8Cn
Saturday, March 16
Warm-up: 3 rounds - 5 front squat + 5 back squat (start w/ empty barbell and build to WOD weight) + :30 HS hold or plank + 5 dual DB snatch + 5 dual DB power clean (start light and build to WOD) + :30 alt toe touch from plank
WOD:
30:00 EMOM -
7 back squat (155/105 or 125/85 or 95/65)
5 DB snatch (2 @ 50/35 or 40/25 or 30/15) + max push-ups on DB’s
Rest
7 front squat (155/105 or 125/85 or 95/65)
5 DB power clean (2 @ 50/35 or 40/25 or 30/15) + max distance HS walk, HS weight shifts on wall (or from pike position), or challenging plank
Rest
https://youtu.be/Wvnz_6VLB74?si=DhVTCgdj517gtAPU
Accessory:
3x8-10/side supine banded open book