Tuesday, 3/27/18
WOD
3 Rounds:
1:00 Calorie Row
1:00 Kb Swings (53#/35#)
1:00 Toes to Bar
1:00 Rest
Core Stability
2x Max Effort Plank Holds
*2 Minute Rest Between Sets
Monday, 3/25/18
Strength
Squat Clean
2×2 @65%
2×2 @70%
2×2 @75%
WOD
5 Rounds:
15 Box Jump Overs (24″/20″)
10 Front Squats (155#/105#)
*15 Minute Time Cap
Friday, 3/23/18
Open Wod 18.5
7 Minute AMRAP:
3, 6, 9, 12, 15, etc…
Thrusters (100#/65#)
Chest to Bar Pull Ups
Scaled
7 Minute AMRAP:
3, 6, 9, 12, 15, etc…
Thrusters (65#/45#)
Jumping Chin Over the Bar Pull Ups
Wednesday, 3/21/18
Accessory Work
3×10 Bulgarian Split Squats
WOD
5 Rounds:
15 Right Arm Dumbbell Push Press (35#/20#)
15 Ab Mat Sit Ups
15 Left Arm Dumbbell Push Press (35#/20#)
15 Ab Mat Sit Ups
Tuesday, 3/20/18
Skill
5 Minute EMOM:
50 Double Unders
WOD
For Time:
40/35 Calorie Bike
20 Hang Power Cleans (115#/85#)
40 Bar Facing Burpees
20 Hang Power Cleans (115#/85#)
40/35 Calorie Bike
Monday, 3/19/18
Strength
2×10 Back Squat
*Rest 3 minutes between sets
WOD
10 Minute AMRAP:
10 Wall Balls (30#/20#)
3 Muscle Ups
*Increase by 2 wall balls every round
Friday, 3/16/18
Open Workout 18.4
For time:
21 deadlifts (225 lb./155 lb.)
21 handstand push-ups
15 deadlifts (225 lb./155 lb.)
15 handstand push-ups
9 deadlifts (225 lb./155 lb.)
9 handstand push-ups
21 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
15 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
9 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
Time cap: 9 min.
Wednesday 3/14/18
Accessory work
Renegade Rows
2×10 Each Arm
WOD
For Time:
500 Meter Run
30 Kettle Bell Swings (53#/35#)
40/30 Calorie Assault Bike
30 Kettle Bell Swings (53#/35#)
500 Meter Run