Monday, March 24

Warm-up:  5-4-3 strict press + push press (empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + banded side lying open book stretch/side 

Strength:

Every 2:00 x6 (12:00) -

5 strict press + 5 push press

*Start light and build to a moderately heavy weight or RPE 7/10 

WOD:

Every 3:00 x6 (18:00) - 

18/15 cal bike 

18/15 cal row or ski 

*Scale to 15/12 or 12/9 cals per machine 

Accessory:

Tabata top down DB bicep curls (2 @ moderate weight) 

https://youtu.be/Hstapypowcc?si=JWwMCgtVBjpBznMw

Tuesday, March 25

Warm-up:  8-6-4 1-arm ring row/side + alt reverse Samson + alt box step-up + alt pistol squat to bench + thoracic reach from runners lunge/side + 90 90 hip switch/side https://youtu.be/gQ3IkH0B9cY?si=BhGzj8Gdqek2IdMn

Strength:

In 12:00, complete 3 rounds of the following (:90 between rounds) - 

  1. 2/side Turkish get-up @ moderate weight 

  2. 10-16 alt pistol squat 

WOD:

In 20:00, complete the following @ steady pace - 

10-8-6-4-2 

Strict pull-up 

KB suitcase lunge + step-up/side (2 @ moderate weight / moderate box height) 

https://youtu.be/ykzvWqjckEg?si=zHeZYbIF9aFOALlK

Accessory:

Accumulate 50-75 banded Pallof rotations/side 

https://youtube.com/shorts/A6Li7GeQSP8?si=CzpRqmlBh-ylfxn9

Wednesday, March 26

Warm-up:  5-4-3-2-1 power clean (start w/ empty barbell and build to 70% 1RM) + kip swing + scorpion stretch/side + banded good morning + :30 easy jump rope 

Strength:

Every :90 x8 (12:00) - 

3 hang power clean @ 70% 1RM power clean

WOD:

In 15:00, complete 5 rounds for max burpees (:90 work / :90 rest) -

30 double under or 60 singles 

15 toes-to-bar, knees-to-elbow, or v-ups 

Max burpees in remaining time (scale to up downs or HRPU) 

Accessory:

3x10-12/side half kneeling DB woodchoppers @ moderate weight 

https://youtu.be/qyM7NdixJzI?si=5AN2TbnS1uteoW9Y

Thursday, March 27

Warm-up:  5-4-3-2 bench press (start light and build to WOD weight) + pvc pass through + Cossack squat/side + cat cow + med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=rS5AXE2tTTa004t9

WOD:

25:00 EMOM - 

  1. 5 bench press @ BW, ¾ BW, or ½ BW

  2. 10 DB plank pull through @ moderate weight (feet elevated if desired) 

  3. l5 KB swing (53/35 or 40/25 or 35/20) 

  4. 20 sit-up, weighted if able

  5. Rest

Accessory:

400 meter 1-arm Farmers carry @ 53/35 or 40/25 or 35/15 (switch arms as needed)

Friday, March 28 

Warm-up:  15:00 AMRAP - 5 front squat (start w/ empty barbell and build) + 10 alt quad stretch + 5/side KB kickstand deadlift w/ rotation (light) + 10 alt shoulder tap from handstand or plank + 5 kip swing 

Strength:

In 12:00, superset the following x3 (:90 rest between supersets) - 

  1. 8-10 front squat (135/95 or 95/65 or 65/45) 

  2. 8-10/side KB kickstand deadlift w/ rotation (53/35 or 40/25 or 30/15)

    https://youtu.be/x95cbFkxyRU?si=OAP8GDUVh04FoZqc

WOD:

3 rounds for time (1:00 rest between rounds) -  

200 meter run 

5 bar muscle-up or 10 pull-up 

15 handstand push-up or any push-up variation 

5 bar muscle-up or 10 pull-up 

200 meter run 

Accessory:

3x10 chest supported DB lat kickbacks (2 @ moderate weight)

https://youtu.be/E7Bu5WVIxgY?si=cJMvqiwQ6VUrbSh7

Saturday, March 29 

Warm-up:  5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt upward to downward dog + KB hip opener/sde + 20-ft walking lunge (no weight) 

Strength:

Every 2:00 x6 (12:00) - 

1 power snatch + 2 hang power snatch (start light and build to heavy complex if able) 

WOD:

For time - 

50 alt DB snatch

50 1-arm overhead DB walking lunge (switch arms every 5 reps) 

50 cal row, bike, or ski 

*Suggested DB weight = 50/35 or 40/25 or 30/15

Accessory:

3x10 hamstring curls @ moderate weight 

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