Monday, March 10
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 hang power clean (start light and build) + 8 alt reverse Samson + 10 supine toes-to-rig + 12 alt Frankenstein walk
Strength;
Every :90 x5 (15:00) -
3 hang power clean (start light and build to a challenging triple if possible)
6-10 dips from dip handles or rings, banded if needed
WOD:
12:00 AMRAP -
Row, bike, or ski calories (zone 2) -
*E2MOM (start @ 2:00) - 15 toes-to-bar, knees-to-elbow, or v-ups (Rx+ = 21; scaled = 12)
Accessory:
Accumlate 60-80 DB top down bicep curl, alternating (2 @ light/moderate weight)
https://youtu.be/Hstapypowcc?si=-nL7vq3VWI8riGwT
Tuesday, March 11
Warm-up: 2 rounds - 5 OHS (empty barbell @ slow tempo) + 10 alt scorpion stretch + 5/side 1-arm bent-over row (light) + 10 alt walking quad stretch w/ overhead reach + 5/side box step-up
Strength:
Every 2:00 x4 (16:00) -
6-8 overhead squat @ 3-2-1 tempo (light/moderate weight)
6-8/side 1-arm KB bent over row (70/53 or 53/35 or 35/20)
*3-2-1 tempo = :03 lowering phase, :02 bottom, :01 bottom to top
WOD:
For time -
400 meter run
30 box jump over or step-over (30/24 in or lower)
800 meter run
30 box jump over or step-over (30/24 in or lower)
400 meter run
Accessory:
Accumulate 30-60 GHD hip extension (:60 rest between rounds)
Wednesday, March 12
Warm-up: 8-6-4-2 Cossack squat/side + alt hamstring scoop + DB deadlift (2 @ light weight) + push jerk (start w/ empty barbell and slowly build) + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
3-5 push jerk, building in weight every 2 rounds if possible
*Suggested weight -
Rounds 1 and 2 - 135/95 or 95/65 or 45/35
Rounds 3 and 4 - 155/105 or 105/75 or 65/45
Rounds 5 and 6 - 165/115 or 115/85 or 85/55
Rounds 7 and 8 - 185/125 or 135/95 or 95/65
https://youtu.be/V-hKuAfWNUw?si=UzitlL2gI5umu8wr
WOD:
5 rounds for time (1:00 rest between rounds) -
10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
60 double under or 120 singles
10 DB deadlift (same as above)
Accessory:
Accumulate 30-60 DB chest supported lat kickbacks (2 @ light/moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=SN76v1P7BPrGFm9K
Thursday, March 13
Warm-up: 2 rounds - 6/side 1-arm ring row + 8 alt reverse lunge + 10 pvc pass through + 12 alt single leg v-up + :20 handstand hold (w/ alt weight shift if possible)
Strength:
12:00 EMOM -
Max unbroken strict pull-up (1x @ 7/10 RPE) or challenging ring row
Max distance unbroken HS walk (1x) or :30-:60 HS or core work
Rest
WOD:
18:00 EMOM @ steady pace -
10/7 cal bike
AMRAP alt front rack lunge (empty barbell)
10/7 cal bike
AMRAP bicep curl (empty barbell)
10/7 cal bike
AMRAP sit-up
*The goal is to be off the bike around :40 each round; scale reps accordingly
Accessory:
Accumulate -
1:00/side banded lat stretch + 1:00/side banded chest opening stretch + 1:00/side couch stretch + 1:00 banded hamstring stretch + 1:00 banded straddle stretch https://youtube.com/shorts/T23cCVPsFCg?si=ArDV9EjvUy8caHFU
Friday, March 14
Warm-up: 5-4-3-2 deadlift + power clean + power snatch (start light and build to WOD weight) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + weighted bootstrapper from bench
WOD:
For time (20:00 cap) -
5 wall walk
50 calorie row
5 wall walk
25 deadlift (225/155 Rx or 135/85 scaled)
5 wall walk
25 power clean (135/85 Rx or 95/65 scaled)
5 wall walk
25 power snatch (95/65 Rx or 65/45 scaled)
5 wall walk
50 calorie row
——————
Teenagers follow same weight as scaled division
Masters weight (55+) = 185/125 deadlift, 95/65 clean, 65/45 snatch
Scaled teen and masters weight = 95/75 deadlift, 65/55 clean, 45/35 snatch
Athlete may receive assistance switching plates or may use multiple barbells
Accessory:
200 meter cooldown walk, then accumulate -
1:00 cat cow + 1:00/side figure-4 stretch against wall/rig + 1:00 straddle w/ lateral overhead lat stretch + 1:00 reverse tabletop pose
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
https://youtube.com/shorts/Vf2gzzi7Wz4?si=X87blVfWF5vmzyeg
Saturday, March 15
Warm-up: 15:00 AMRAP - 10 alt thoracic reach from low squat + 8 DB bench press (2 @ light weight) + 6 kip swing + 8 alt groiner + 10 banded pulldown from hollow
WOD:
25:00 EMOM -
200 meter run
15 goblet squat (50/35 or 40/25 or 30/15)
10 DB bench press (2 @ 70/50 or 50/35 or 40/25)
AMRAP bar muscle-up, chest-to-bar pull-up, or challenging pull variation
Rest
Accessory:
3x10-15/side side plank clamshell