Monday, March 17
Warm-up: 8-6-4-2 supine toes-to-rig + push-up to pike + back squat (start w/ empty barbell and build to 65% 1RM) + box step-up/side + alt reverse Samson + cat cow
Strength:
Every :90 x8 (12:00) -
5 back squat @ 65% 1RM or moderately heavy weight
WOD:
For time -
21-15-9
Toes-to-bar or knees-to-elbow
Burpee box jump over or step-over (30/24 in or lower)
Accessory:
2 rounds (2:00 rest between rounds) -
12-10-8-10-12
DB bicep curl (2 @ light weight, 2 @ moderate weight, 2 @ heavy weight, 2 @ moderate weight, 2 @ light weight respectively)
Tuesday, March 18
Warm-up: 15:00 AMRAP - 6 DB RDL (2 @ light weight and build) + :30 easy row + 8 upward to downward dog flow + :30 alt scorpion stretch + 10 alt Cossack squat
Strength:
12:00 EMOM -
10-12 DB RDL (2 @ 70/50 or 50/35 or 40/25)
:30-:45 DB mountain climbers https://youtube.com/shorts/-2h2a0vgWtU?si=NTK18X2hy-RpX94n
Rest
WOD:
Every 4:00 x5 (20:00) -
500/350 meter row in as few pulls as possible
*The goal is to focus on long, powerful pulls
Accessory:
3x10 cable tricep pulls @ moderate weight (:90 rest between sets)
Wednesday, March 19
Warm-up: 8-6-4-2 power clean (start light + build to WOD weight) + strict press (empty barbell) + alt hamstring scoop + :30 banded pull-apart + :30 pvc pass through
*Each athlete will need 2 barbells for today’s training
WOD:
10 rounds for quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Strict press (build every 2 rounds - @ 65, 70, 75, 80, 85% 1RM respectively
3 power clean after each round @ 185/135 or 155/105 or 105/75
*Power clean weight stays the same the entire work-out
Accessory:
Accumulate 50-100 banded hollow rocks
https://youtu.be/tWNv7pCaVA4?si=Cj5AJRaJmUc2jvVE
Thursday, March 20
Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + 10 alt single leg v-up + 10 bootstrapper + 5 inch worm w/ push-up + :30 easy jump rope
WOD:
Complete the following @ steady pace (zone 2) -
10-20-30-40-50
Bike calories
Sit-ups (w/ plate if possible)
*50 double under or 100 singles after each round
Accessory:
Tabata push-ups
Friday, March 21
Warm-up: 5-4-3-2 kip swing + wall ball thruster (light) + 1-arm ring row/side + KB hip opener stretch/side + :30 alt thoracic reach from low squat + :30 banded snow angel
Strength:
Every 2:00 x3 (12:00) -
8 muscle snatch + 6 overhead squat (slow temp w/ empty barbell)
6/side DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
3 rounds for time (2:00 rest between rounds) -
15 wall ball (20/14 or 14/10 or 10/6)
5 bar muscle-up or 10 pull-up
15 cal row, bike, or ski
5 bar muscle-up or 10 pull-up
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
Accumulate 1:00/side couch stretch + 1:00/side figure-4 stretch w/ rotation + 1:00 reverse tabletop pose + 1:00/side seated hamstring stretch
Saturday, March 22
Warm-up: 2 rounds - 8/side thread the needle w/ thoracic extension + 8 DB bench (light) + 8 rower pike-ups or :20 pike hold from bench + :30 easy jump rope https://youtu.be/YGXAGH4bUDE?si=UIQ_soScSF_77_lv
WOD:
In teams of 2 (you go, I go) -
For time -
10,000 meter row or ski
Athlete A: Row or ski
Athlete B: 1 round -
5 wall walk
10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
15 KB swing (53/35 or 40/25 or 35/20)
200 meter run
25 double under or 50 singles
*Partners switch once Athlete B is finished
Accessory:
5:00 EMOM -
Max unbroken HS walk (1x/minute) or :30-:40 HSW progression or challenging plank