Monday 3/29
10 Minute Warm Up
10 Minute Warm Up to 70% on Strict Press
Alt E90sec x12min
1) 8 BB Strict Press
2) 6 Chin Ups (weighted, banded, under BB)
*nothing over a red&blue band* I’ve been seeing a lot of “half pull ups” please make sure they pick the right scale!
5 Rounds For Time (14min Cap)
10 Cal Row
5 Shoulder to OH (155/125) (135/95) (95/65)
10 Burpees
Accessory (2-3 sets)
15 Kip Swings
10 Hollow Body Lat Pulldowns
Tuesday 3/30
10 Minute Warm Up
35min AMRAP
800m Run
40yd Bear Crawl
40 Wall Ball Sit Ups
40 Box Step Overs
Accessory (2-3 sets)
SL RDL’s x10ea
Pallof Press Hold x30ec each side
Wednesday 3/31
10 Minute Warm Up
10 Minute Warm Up to 70% of Clean
E2MOM x10min
1) Above Knee Clean + Below Knee Clean + Clean @ 70%
2) Below Knee Clean + Clean @80%
3) Below Knee Clean + Clean @80%
4) Clean @90%
5) Clean @90%
3 Rounds For Time (10min Cap)
10/8 Cal Bike
20 Double DB Front Squats (50/35) (35/25)
20 Toes to Bar (Toes to Rig)
Accessory (2-3 Sets)
Low Back Butterfly stretch x30sec
QHF Stretch x30sec
Thursday 4/1
10 Minute Warm Up
Alt EMOM x10min
1) 30sec Handstand Hold
2) 6 Tempo Ring Rows (3/20)
10min AMRAP
30 DUB’s
10 Push Ups
10 KB Headcutters (50/35) (35/25)
5min Rest
10min AMRAP
30 DUB’s
10 Pull Ups
10 American KB Swings (50/35) (35/25)
*scale to jumping pull ups here*
Accessory (2-3 sets)
Child’s Pose x30sec
Open Book x5ea
Friday 4/2
10 Minute Warm Up
10 Minute Warm Up to 70% of Sumo Deadlift
E3MOM x9min
8 Sumo Deadlifts
5 Ecc Push Ups
E4MOM x16min
200m Run
10 Man Makers (50/35) (40/30) (30/20)
*finishing with less than 1min rest? Take away 2 manmakers*
(1 Man Maker = push up/burpee, row, row, clean & jerk)
Accessory (2-3 sets)
Banded Hamstring Stretches x10ea
Prone Press Ups x10
Saturday 4/3
10 Minute Warm Up
10-15min Rope Climb Skills
- Seated J-hook
- Hanging J-hook & Pull over bar
- Rope Climb Attempts
For Time (20min Cap)
50 Toes to Bar
40 Wall Balls (20/14) (14/10)
30 Power Cleans (155/125) (135/95) (95/65)
20 BMU
200ft SA DB OH Walking Lunge (70/50) (50/35) (35/25)
BMU Options- C2B+Dips
Pull Ups+Dips
Ring Rows+Push Up
Peak Conditioning
Monday 3/29
10 Minute Warm Up
Every 4 minutes for 16 minutes
20 OH Plate Reverse Lunges
15 Heel Elevated Narrow Stance DB Squats
20alt Side Planks
For Time (16min cap)
10-20-30-20-10
Double DB Thrusters
Burpee Box Jump Overs
Wednesday 3/31
10 Minute Warm Up
E3MOM for 15 minutes
20 Handstand Shoulder Taps
6-8 Strict Pull Ups
6-8 Strict Push Ups
20 min AMRAP
3, 6, 9, 12, etc
T2B
Wall Walks
*400m Run After Every Round *
Saturday 4/3
10 Minute Warm Up
Partner WOD
3 Rounds For Time (35 min cap)
80/60 Cal Assualt Bike
60 Synchro Walking Lunges
40 Wall Balls
20 Synchro Burpees
10 Rope Climbs
Strength
Monday/Tuesday
BB Warm-up
5 Snatch High-Pull
4 Muscle Snatch + Snatch Push Press
3 Power Snatch + OHS
2 Tempo Snatch (this is a slow pull [3-4 sec] to mid-thigh and then accelerate for snatch)
10 Minutes to warm-up to 70% on Snatch Pull + Snatch + OHS
-then
Every 2 Minutes for 10 Minutes
-Snatch Pull + Snatch + OHS
70%x1+1+1, 74%x1+1+1, 78%x1+1+1, 82%x1+1+1, 86%x1+1+1
10 Minutes to warm-up to 80% on Front Squat
-then
Every 3 Minutes for 18 Minutes
1) Front Squats
80%x5, 85%x3, 90x1x4
2) Leg Curl x15
Wednesday/Thursday
BB Warm-up
5 Above Knee Clean Pull
4 Above Knee Muscle Clean + FS
3 Below Knee Power Clean + FS
2 Tempo Clean
10 Minutes to warm-up to 70% on Clean Pull + Clean + Front Squat
-then
Every 3 Minutes for 10 Minutes
-Clean Pull + Clean + Front Squat
70%x1+1+1, 74%x1+1+1, 78%x1+1+1, 82%x1+1+1, 86%x1+1+1
10 Minutes to warm-up to 80% on Strict Press
-then
Every 3 Minutes for 18 Minutes
1) Strict Press
80%x5, 85%x3, 90x1x4
2) Pull-up x4
Friday/Saturday
BB Warm-up
5 Strict Press in Split
4 Drop to Split (bar behind neck)
3 Tall Jerk
2 Jerk w/ Pause in Dip
10 Minutes to warm-up to 70% on Jerk Dip w/ Hold in Dip + Jerk w/ Pause in Split + Jerk
-then
Every 2 Minutes for 10 Minutes
-Jerk Dip w/ Hold in Dip + Jerk w/ Pause in Split + Jerk
70%x1+1+1, 74%x1+1+1, 78%x1+1+1, 82%x1+1+1, 86%x1+1+1
12 Minutes to warm-up to 85% on Back Squat
-then
Every 3.5 Minutes for 14 Minutes
1) Back Squat
85%x4, 90%x2, 95%x1x2
2) KB Swing x12