Wednesday, 3/15/17
Strength/Conditioning
3×50′ Back Rack Lunge (for max load)
*increase weight each set
WOD
For Time:
30-25-20
GHD Sit Ups
Calorie Row
Tuesday, 3/14/17
Strength
4×5 Back Squats @70-75%
WOD
10 Minute AMRAP:
1 Muscle Up
2 Thrusters (115#/85#)
2 Muscle Ups
4 Thrusters
3 Muscle Ups
6 Thrusters
etc…
*continue to add 1 muscle up and 2 thrusters every round.
Monday, 3/13/17
WOD
3 Rounds:
45 Double Unders
15 Deadlifts (185#/135#)
45 Double Unders
15 Handstand Push Ups
*12 Minute Time Cap
Conditioning
4×1 Minute Max Effort Assault Bike
*2 Minute Rest
Saturday, 3/11/17
WOD
Teams of 3:
3 Rounds:
100 Calorie Row
75 Wall Balls (20#/14#)
50 Burpees Over the Wall Ball
Thursday, 3/9/17
“Pick a Skill”
WOD
For Time:
600m Run
60 Ab Mat Sit Ups
30 Cal Assault Bike
400m Run
40 Ab Mat Sit Ups
20 Cal Assault Bike
200m Run
20 Ab Mat Sit Ups
10 Cal Assault Bike
Wednesday, 3/8/17
Gymnastics
3×15 Strict Pull Ups
*90 Second Rest Between Sets
WOD
4 Rounds:
15 Hang Cleans (115#/85#)
20 Pistols (or Single Leg Lateral Step Ups)
Tuesday, 3/7/16
Strength
8 Minute EMOM:
4 Push Jerks
*Climb in Weight
WOD
14 Minute AMRAP:
18/15 Calorie Row
15 Handstand Push Ups
50 Double Unders
Monday, 3/6/16
WOD
3 Rounds:
9 Power Snatch (135#/95#)
15 Overhead Squat (135#/95#)
21 Ring Dips
Core Conditioning
3×20 Ghd Sit Ups
3×20 Weighted Hip Extensions
Saturday, 3/4/17
Partner WOD:
3 Rounds:
2:00 ME Calorie Bike
2:00 ME Med Ball Cleans (20/#14#)
2:00 ME Burpees
2:00 ME Kb Swings (53#/35#)