Monday, March 25
Warm-up: 1:00 easy row, bike, or ski directly into 5-4-3-2 push-up to pike + DB snatch/side (start light and build) + reverse Samson/side + Cossack squat/side
Strength:
Every :90 x6 (9:00) -
18-15-12-9-6-3
Handstand push-up, pike push-up, or other challenging push-up variation
WOD:
In 10:00 complete the following for max calories -
50 alt DB snatch (50/35 or 40/25 or 30/15)
50 goblet lunge (50/35 or 40/25 or 30/15)
Max row or ski calories in remaining time
Accessory:
Tabata banded row from plank (complete 4 rounds right arm, then 4 rounds left arm)
https://youtu.be/_IMOVkjH5q0?feature=shared
Tuesday, March 26
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean + front squat (start w/ empty barbell and slowly build) + banded good morning + tempo ring row + hanging scap pull
Strength:
Complete the following complex every :90 x8 (12:00); start light and build every 2 rounds if possible to end @ moderately challenging weight -
1 power clean + 1 hang power clean + 2 front squat
WOD:
9:00 AMRAP -
3 bar muscle-up or 5 pull-up or ring row
6 wall balls (20/14 or 14/10)
9 hang power clean (135/95 or 95/65 or 45/35)
Accessory:
2 rounds - :30/side banded lat stretch + :30/side KB trap stretch
https://youtu.be/mibpqZj4MK4?si=WpscYgaCH01WQDa8
Wednesday, March 27
Warm-up: 1:00 easy bike directly into 5-4-3-2 bench press (start w/ empty barbell and build to 55% 1RM) + inch worm w/ push-up + scorpion stretch/side + :30 easy jump rope
Strength:
In 14:00, complete the following for 4 rounds (:90 rest between rounds) -
9-7-5-3
Bench press (55%, 65%, 75%, 85% respectively)
*:30-:45 alt plank hip dips after each round https://youtu.be/onrtqZL5L20?si=998EJbTM1naRaQrx
WOD:
For time -
40 bench press (135/95 or 105/75 or 55/35)
-Directly into-
2 rounds -
80 double under or 160 singles
40 cal bike (scale to 25)
20 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 21 bicep curl series (:60 rest between sets)
Thursday, March 28
Warm-up: 3 rounds - 6 deadlift (start w/ empty barbell and slowly build) + :20 HS hold + 8 dips from bench + :20 hollow hold + 10 banded glute bridge (:01 pause @ top)
Strength:
Every :90 x3 (9:00) -
:30-:60 handstand work of choice
3-5 deadlift, warming up to WOD weight
WOD:
20:00 EMOM -
9 deadlift (225/155 or 155/105 or 95/65)
12 ring dips, or dips from handles or bench
15 sit-ups
18 banded lat pull-down from hollow
Rest
Accessory:
1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch
Friday, March 29
Warm-up: 5-4-3 back squat (start w/ empty barbell and slowly build) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 alt quad stretch + :30 pigeon stretch/side
Strength:
Superset the following every 3:00 x3 (9:00) -
Max strict pull-up, :01 chin over bar pause (use band if needed for volume)
3 back squat, continuing to build toward 60% 1RM, or moderate weight
WOD:
Complete the following for quality reps @ steady pace (:90 rest between rounds) -
10-8-6-4-2
Back squat @ 60% 1RM, or moderate weight
-3:00 rest-
5-4-3-2-1
Back squat @ 80% 1RM, or moderately heavy weight
Accessory:
3x8/side DB 1-arm bent over row (50/35 or 40/25 or 30/15)
Saturday, March 30
Warm-up: 8-6-4 split jerk balance (start w/ empty barbell from rack and add light weight) + alt box step-up + hand release push-up + pvc pass through + :30 gymnastics warm-up
https://youtu.be/VKsztHiM4X4?si=KZTYergn4iR0DlVd
Strength:
In 12:00, complete 4 rounds of the following (:90 rest between rounds) -
:30-:60 work on gymnastics skill of choice
3 jerk (push or split), warming up to WOD weight (from rack)
WOD:
20:00 EMOM for total burpees -
200 meter run (scale to 100)
3 jerk (push or split) @ 175/125 or 135/95 or 95/65
6 box jump (30/24 or 24/20 in) + max burpees
Rest
Accessory:
Tabata - alternating single leg v-up, weighted if possible
https://youtube.com/shorts/UOW4niZO6fo?si=AugF-LjBmG8OMlIC