Monday, March 18
Warm-up: 2:00 easy row, bike, ski, or run, directly into 5-4-3-2 thruster (start w/ empty barbell) + kip swing or :20 hollow hold + push-up to pike + Cossack squat/side + prone swimmers https://youtu.be/P_YdO_bLrwk?si=XoCtEbbe0EQBPiyi
WOD:
24.3 (15:00 cap)
5 rounds for time -
10 thrusters (95/65 or 65/45 or 45/35)
10 chest-to-bar pull-ups, jumping pull-up, or bent-over DB row (2 @ moderate weight)
-1:00 rest-
5 rounds for time -
7 thrusters (135/95 or 95/65 or 65/45)
7 bar muscle-up, chin-over-bar pull-up, or push-ups
Accessory:
2-3 rounds -
:30 alt supine lumbar rotations https://youtu.be/oXmpayN4xaU?si=bgNCEzfOtUG4ZU68
:30/side seated hamstring stretch
:30/side lateral lat/trunk stretch from rig https://youtube.com/shorts/RTbCz00XFEM?si=5qt3zcAztWZt5vUi
:30/side banded hip flexor stretch
:30/side prone pec stretch https://youtu.be/F9jT9kNLm54?si=l-AO9c2peLC4RpVK
10-15 cat cow
Tuesday, March 19
Warm-up: 2 rounds - :30 easy row + 8 alt reverse Samson + :30 easy bike + 10 alt toe touch from plank + :30 easy ski + 6/side 1-arm OH walking lunge (start light)
Strength:
Every :90 x3 (9:00) -
8-10 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
Every 7:00 x3 (21:00) @ steady pace -
40/30 cal row or ski (scale to 30/20)
30 sit-ups
20/15 cal bike (scale to 15/9)
10 burpees or up downs
Accessory:
3x10-12/side banded Pallof rotations
https://youtube.com/shorts/6v5xUCxIf9s?si=mOfjvcb1rVG2uaG0
Wednesday, March 20
Warm-up: 2 rounds - 12 alt groiners + 10 banded good morning + 8 deadlift (light weight) + 6/side thread the needle w/ thoracic rotation + 4 inch worm w/ push-up
Strength:
8:00 EMOM -
3 deadlift, building to slightly heavier weight than you plan to lift in WOD
WOD:
16:00 EMOM -
2 wall walks + 4 deadlift (275/205 or 225/155 or 135/95)
50 double under or 100 singles (scale to 30 dubs / 75 singles)
9 renegade row plus push-up (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
Accumulate 1:00-2:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=VEtt1CDUzSn8BGmB
https://youtu.be/tKb76R21AfM?si=vQpeYOgtsFOuhI_l
Thursday, March 21
Warm-up: 8-6-4 bootstrapper + alt quad stretch + alt box step up + alt scorpion stretch + KB hip opener stretch/side + back squat (start w/ empty barbell and slowly build)
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
5 back squat (start light and build to WOD weight)
10-15/side banded X walk
WOD:
For time -
15 back squat (175/125 or 155/105 or 105/75)
12 toes-to-bar, knees-to-elbow, or v-up variation
9 box jump over or step over (24/20 in)
18 back squat (155/105 or 135/95 or 85/55)
15 toes-to-bar, knees-to-elbow, or v-up variation
12 box jump over or step over (24/20 in)
21 back squat (135/95 or 95/65 or 45/35)
18 toes-to-bar, knees-to-elbow, or v-up variation
15 box jump over or step over (24/20 in)
Accessory:
Accumulate 50-75 seated banded hamstring curls
https://youtu.be/0Jyb9AJIWGc?feature=shared
Friday, March 22
Warm-up: 2:00 easy row, bike, ski or run directly into 5-4-3-2-1 power clean + bench press (start w/ empty barbell and build to WOD weight) + thoracic rotation/side from runners lunge + :30 alt calf stretch + :30 high knees
Partner WOD:
For time (you go, I go) -
Buy-in: 400 meter run (together)
40-30-20-10
Bench press (155/105 or 105/75 or 75/55)
Bike calories
-Directly into-
10-20-30-40
Hang power clean (155/105 or 105/75 or 75/55)
Row or ski cals
Cash-out: 400 meter run (together)
Accessory:
8-10/side supine banded open book https://youtu.be/0Dnobp9nLYw?si=m-OSzVwzTEU3p9T_
Saturday, March 23
Warm-up: 5-4-3-2 power snatch (start w/ empty barbell + build to 60% 1RM) + OHS w/ light barbell or pvc + pvc pass through + :30 HS hold or plank + :30 warm up for gymnastics skill of choice
Strength:
Every :90 x4 (12:00) -
:30-:45 work on handstand skill of choice (e.g., HS walk, HSPU, etc)
:30-:45 skill work on rings or rig (e.g., toes-to-rings, pull-up, muscle-up, etc)
WOD:
In 20:00 complete the following @ steady pace (:60 rest between sets) -
Power snatch or push press (athlete’s choice)
10-9-8-7-6 @ 60% 1RM or moderate weight (touch and go if possible)
5-4-3-2-1 @ 75% 1RM or moderately heavy weight (:10 rest between singles)
Accessory:
4x8-10 v-sit hammer curl from bench (2 @ 30/20 or 20/10) https://youtu.be/-dyp9IBQbek?si=ht2kWNktq8dnd8RT