3/26/19

Tuesday

Warmup-Barbell Drills

A)Clean Complex

Clean Liftoff + Clean Pull + Power Clean + Squat Clean

*Build to a heavy complex max

B)Bent Over Barbell Rows

3×10 Pronated *Heavy

3×10 Supinated *Heavy

C)Accessory: Accumulate 30 Strict Pull ups

*Use a Band if necessary

*Perform hard ring rows if needed

*If you can do more than 10 strict in a row do pull ups weighted

3/25/19

Monday

Warmup-Run 400m then,

Complete Banded Side Steps & Skater Walks

20 each side Single leg glute bridge

20 Box Steps unweighted

A)Strength:

1-Barbell Front Rack Step Ups 5×10/each leg

*Not higher than knee height

*Do all 10 on one side then the other leg

*You can rest :30 between legs if needed

2-Barbell Hip Thrusters 5×10

*Alternates exercises

B) Partner WOD: 10 Rounds each

Partner A: Completes 1 Round of Dumbell DT

12 Deads + 9 Hang Cleans + 6 S2O

Partner B: Completes 200m run

*Alternate rounds and you can’t start the next round until both partners are ready

*Choose a challenging weight that you can do most rounds unbroken

*25 min cap

3/21/19

Thursday

Warmup-2 Rounds

Run 400m

30-50 Doubles/Singles

A) Skill Sessions:15 mins

HS Walks, C2B, Pistols, Muscle Ups, etc

Or DB Bent Over Rows 5X15/each side

B) WOD

:30 Max KB Swings-:30 Rest

:30 Max Burpees-:30 Rest

:30 Max Alt DB Snatch-:30 Rest

:30 Max Burpees-:30 Rest

:45 Max KB Swings-:15 Rest

:45 Max Burpees-:15 Rest

:45 Max Alt DB Snatch-:15 Rest

:45 Max Burpees-:15 Rest

:60 Max KB Swings

:60 Max Burpees

:60 Max Alt DB Snatch

:60 Max Burpees

3/20/19

Wednesday

Warmup-1 Game of Rowling

Or Run 1 mile

Then, PVC Drills and 2×15 Banded Face Pulls

A)Strength/Skill: Overhead

Press to Split Jerk

2×3

2×2

Keep sets light but increasing

Split Jerk

5×1

*All sets Increasing

B)Conditioning: 5 Rounds

:30 Max Cal Row

1:30 Rest

:30 Max Cal Bike

1:30 Rest

*Score Total Cal Row and Total Cal Bike

3/19/19

Tuesday

Warmup-1 Game of Rowling

Or 2 Rounds of: 1 min moderate Bike, :30 Sprint :30 easy spin or walk around

Then, Banded Side Steps and Skater Walks

A)Back Squats

5-4-3-2-1 @ 31X1 tempo

Then, 3 additional singles without tempo

*All sets increasing

B)WOD: Intervals 5 Rounds

200m run then, 2-4-6-8-10 DB Thrusters

*1 min rest between Intervals

C)Accessory: 5 sets of Max Strict HSPU

*1 min rest between sets

3/18/19

Monday

Warmup-1 Game of Rowling

Strength) Deadlift

15 mins to build to a heavy single, then

3×10 TnG reps at 50%

WOD) For Time

15-12-9

Bench Press@50% 1RM

Row 25 cals at the end of every set

*Rest 3 mins

12-9-6

Bench Press@60%

Row 20 cals at the end of every set

*Rest 3 mins

9-6-3

Bench Press@70%

Row 15 cals at the end of every set

*23 min cap

3/15/19

19.4 Friday Night Lights start at 4:30pm.

Workout: TBA

3/14/19

Thursday

Warmup- 4RFNT

Row 250m

Farmers Carry *Heavy

Bike 15/10

50ft OH plate Lunges (45/25) *10G2OH at each end

Run 200m

20 GHD or Abmat Situps

*Not For Time but steady pace

*30 min cap

A)Gymnastics Skills/Strength

E2MOM

2 Strict Pull up

2 C2B

2 Regular Pull ups

*If you can’t do 2’s UB then do 1 of each

*If you need to do it E3MOM to keep UB do it

B)Gymnastic Skills

Work Muscle Ups if your close

3/13/19

Wednesday

Warmup: Run 800m *Rest 1 min Run 800m

A)Backward Sled Drag

4 Rounds progressively heavier

B) WOD:For Time

“Randy” 75 Snatches (75/55)

*EMOM 5 bar over burpees (Scale-2 or 3)

Then,

50 Thrusters (75/55) For Time

*EMOM 5 bar over burpees (Scale-2 or 3)

3/11/19

Monday

Warmup-2 Rounds

Run 200m

10 Light Single KB Swings

1-5 Strict Pull ups

A)Mix Up Monday

Start a running clock:

From 0-20: AMRAP 20

Run 400m

10 Right Arm Russian Swings (53/35)

10 Left Arm Russian Swings

Run 400m

15/15

Run 400m

20/20…continue adding 5 kb swings each side

*Rest 20-25

From 25-40: AMRAP  15

200m shuttle run

1 Strict Pull up or 5 ring rows

200m shuttle run

2 Strict Pull up or 10 ring rows

200m + 3…cont adding 1 Strict or 5 Ring Rows

B)Accessory:

GHD Hip Extensions 3×10-15

Weighted Planks 3x:30-1:00 holds