Saturday 3/21/20

PARTNER WOD
IN TEAMS OF 2...
AMRAP x 24 MINUTES*
40 Cal Bike
40 Push Press (135/95)|(95/65)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run
*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed

Friday 3/20/20

Strength
20RM Back Squat

WOD 
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

Thursday 3/19/20

For Time 
100m Run
10 HSPU
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

Wednesday 3/18/20

Strength
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be "library" quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

WOD
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

Tuesday 3/17/20

WOD
"TOMMY MAC"
2 Rounds for Time
12 Burpees
12 Thrusters (115/75)|(75/55)
12 Burpees
12 Power Snatches (115/75)|(75/55)
12 Burpees
12 Push Jerks (115/75)|(75/55)
12 Burpees
12 Hang Squat Cleans (115/75)|(75/55)
12 Burpees
12 Overhead Squats (115/75)|(75/55)
*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

Monday 3/16/20

Strength
3 sets for Quality
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed.

WOD
EMOM x 20 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 15 Toes to Bar or 20 Sit-Ups
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Max Rope Climbs
*1 RR = Row L + Row R + Push-up

Friday 3/13/20

Skill
3 Sets
50' HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets- 

WOD 
E4MOM x 16 MINUTES
MIN 1-4 - Run 800m
MIN 5-8 - AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)
 -Rest 4:00- 
E2MOM x 10 MINUTES
MIN 1-2 - Run 200m
MIN 3-4 - AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)

Thursday 3/12/20

Strength 
4 Sets for Quality
1 Kip Swing + 1 Pull-up x 5 Reps
10 Diamond Push-ups
:30 Single Arm (L) / Single Leg Plank (R)
:30 Single Arm (R) / Single Leg Plank (L)

WOD
EVERY 2:30 x 5 SETS
10 Pull-ups
15 Russian KBS (70/55)|(55/35)
200m Run

Wednesday 3/11/20

Strength
10RM
Front Squat 

WOD 
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)
9 Up-Downs 9 Knee 2 Elbow

Cool Down
3:00 Barbell Smash (Traps)
3:00 Foam Rolling (Quads & IT Bands)

Tuesday 3/10/20

WOD
Partner WOD
In Teams of 2...

For Time
100-80-60-40-20
 Cal Bike**
50-40-30-20-10
“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (55/35)|(35/25) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

Monday 3/9/20

Strength 
EMOM x 8 Mins
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps

WOD 
4 Rounds for Time
5 Deadlift (AHAP)
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

Saturday 3/7/20

PARTNER WOD
Teams of 2...
For Time
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat

*Partner 1 works while Partner 2 rests. Workout must be completed in order. Split reps any way.

Friday 3/6/20

Strength
On a 10:00 Running Clock...
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout. 

 WOD
"THE CALI BEAR"
Every :30 for 20 Minutes
1 Power Clean & Jerk (225/155)|(155/105)

*Last seen on 11/22/19

Thursday 3/5/20

Strength
10-8-6-4
Sumo Deadlift 

WOD
AMRAP x 15 minutes
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)

Wednesday 3/4/20

Strength
5-5-5-5
Tempo Bench Press (2111)

WOD
3 Rounds
15 DB Bench Press (35/25)|(25/15)
12 Ring Rows
-into -
100 Sit-ups
-into -
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.

Tuesday 3/3/20

Strength
10RM Back Squat

WOD
4 Rounds for Time
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)

Monday 3/2/20

Strength
8-6-6-4
Push Press

WOD
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up