Saturday 3/26/22

 Saturday, March 26, 2022

TEAM WOD

IN TEAMS OF 2...
2 SETS FOR TIME*
20 Alt. DB Up-Down Devil's Clean (50/35)|(35/20)
100/80 Cal Row
20 Alt. Up-Down DB Devil's Clean
100 Push-Ups
20 Alt. Up-Down DB Devil's Clean
100 Sit-Ups
20 Alt. Up-Down DB Devil's Clean
-Rest 1:00 b/t Sets-

*P1 works while P2 rests. Split work as needed.

Friday 3/25/22

 Friday, March 25, 2022

WOD

ON A 6:00 RUNNING CLOCK...
1 ROUND FOR TIME
600m Run
30 Front Squats (115/75)|(75/55)
-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…
2 ROUNDS FOR TIME
300m Run
15 Front Squats
-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…
4 ROUNDS FOR TIME
100m Run
7 Front Squats

Thursday 3/24/22

 Thursday, March 24, 2022

Skill

4 SETS*
8-10 Strict Hanging Toes to Something
Into...
:15-:30 Tuck Hold or L-Sit*
-Rest As Needed b/t Sets-

WOD

AMRAP x 15 MINUTES
20 Burpees
10 Toes to Bar
16 Box Jump Overs (24/20)
8 Toes to Bar
12 Alt. DB Suitcase Lunges (50/35)|(35/20)
6 Toes to Bar

Wednesday 3/23/22

 Wednesday, March 23, 2022

Strength

6-6-6*
Tempo Deadlift (1031)
*Start Light and build to Moderate weight.

WOD

6 ROUNDS FOR TIME
8 Deadlifts (205/145)|(145/100)
16 KB Swing (53/35)|(35/26)
25/20 Cal Bike

Tuesday 3/22/22

 Strength

4 SETS*
1 Push Press + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy weight.
-Rest As Needed b/t Sets-

WOD

FOR TIME
50 DB Shoulder to Overhead (50/35)|(35/20)
800m Run
50 DB Shoulder to Overhead

Finisher

2-3 SETS
20 DB Slides
40 DB Flutter Kicks
:30/:30 Single Arm/ Single Leg Plank Hold
-Rest As Needed b/t Sets-

Monday 3/21/22

 Monday, March 21, 2022

Strength

4 SETS*
1 Hang Power Clean + 2 Hang Squat Cleans
*Start Moderate and work to a Moderate-Heavy weight.
-Rest As Needed b/t Sets-

WOD

EVERY 4:00 x 4 SETS
35 Double Unders
10 Pull-Ups
8 Hang Squat Cleans (135/95)|(95/65)
10 Pull-Ups*
35 Double Unders
-Rest with Remaining Time-

*Option to complete 10 Ring Rows or 10 DB Bent Over Rows, Heavy for second set only

Friday 3/11/22

 Friday, March 11, 2022

WOD

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
F- 65 lb, then 75 lb, then 85 lb
M- 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes

Saturday 3/19/22

 Saturday, March 19, 2022

TEAM WOD

PARTNER WORKOUT...
AMRAP x 25 MINUTES***
20 Deadlifts*
20 Up-Downs Over Bar
30 Partner Sit-Ups

*Rounds 1+2: (155/105)|(115/75)
Rounds 3+4: (185/135)|(135/95)
Rounds 5+6: (225/155)|(155/105)
Rounds 6+Beyond: (275/185)|(185/135)

***Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total. Partners interlock heels and toss Slam Ball back and forth.

Friday 3/18/22

 Friday, March 18, 2022

WOD

FOR TIME
100-80-60-40-20
Double Unders

30-30-30-30-30
Air Squats

15-15-15-15-15
Chest to Bar Pull-Ups

Skill

Post WOD Skill
ON A 10:00 RUNNING CLOCK…
Practice/Play with HS Walk + HS Hold

Suggested Drills...
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold

Thursday 3/17/22

 Thursday, March 17, 2022

WOD

"POT O' GOLD"
FOR TIME
25 Burpees
25/20 Cal Bike
5 Rope Climbs
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
5 Rope Climbs
25/20 Cal Bike
25 Burpees

Wednesday 3/16/22

 Wednesday, March 16, 2022

WOD

5 SETS
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining...

-Rest 1:00 b/t Sets-
(Score is Lowest Cals)

Finisher

3 SETS FOR QUALITY
10-15 Rower Pike-Ups or Tuck-Ups
2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

Tuesday 3/15/22

 Tuesday, March 15, 2022

Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

WOD

"ELIZA-PLUS"
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

Monday 3/14/22

 Monday, March 14, 2022

Strength

8-8-8
Tempo Back Squat (32X1)
*Weight starts Light, building to Moderate. Perfect mechanics.

WOD

4 SETS FOR TIME*
40 Double Unders
40 'Unbroken' Wall Balls (20/14)|(14/10)
-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.

Thursday 3/10/22

 Thursday, March 10, 2022

WOD

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

Mobility

ON A 10:00 RUNNING CLOCK...
Foam Rolling or Flow Stretching

Wednesday 3/9/22

 Wednesday, March 9, 2022

WOD

EMOM x 20 MINUTES*
MIN 1 - 50 Double Unders
MIN 2 - 15 Toes to Bar
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Rest

*All work in MIN 1 & 2 must be completed by :50 mark.

Strength

Post WOD Strength
3 SETS FOR QUALITY
12-15 Incline DB Bench Press (Athlete Choice, Heavy)
Immediately Into...
1:30 Push-Up Plank

Tuesday 3/8/22

 Tuesday, March 8, 2022

Strength

5x2
Push Jerk*

*All Sets should be Heavy. Bar comes from the rack.

WOD

ON A 15:00 RUNNING CLOCK...
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining...
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.

Monday 3/7/22

 Monday, March 7, 2022

Strength

4 SETS*
2 Reps of the Complex...
1 Clean Pull + 1 Power Clean

-Quick Rest b/t Reps & Rest as Needed b/t Sets-
*All working sets should be Mod-Heavy...about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

WOD

3 ROUNDS FOR TIME
400m Run
10 Hang Power Clean (95/65)|(65/45)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)|(24/20)