Monday, March 19th 2018

Warm Up:

200m run

10 Lunges

5 Down Dog/Up Dog

10 Split Jerk footwork drills

5 Good Mornings

5 of each weighted (5# or less in each hand)
forward raises
side raises
circles forward and back

1-2x

 

Strength: Split Jerk 3-3-3-3-3

 

Chin Up (Strict)s : 5x5

 

WOD:

Individual

5 rounds for time of:

Row, 250 m

15 Wall Balls, 20/14 lbs

Partner:

10 rounds for time of:

Row, 250 m

15 Wall Balls, 20/14 lbs

Teams of 3

15 rounds for time of:

Row, 250 m

15 Wall Balls, 20/14 lbs

 

Tuesday, March 20th 2018

Warm Up: 400m Run

Line Drills

Heel toe walks

Heel walks

Inch Worms

Bear Crawl

Spiderman Walks

Straight Leg Kicks

Burpee Broad Jumps

 

Strength:

5 rounds, each round for time, of:

10 Sit-ups

Sprint, 100 m

Rest 1 min between each round

WOD:

Complete as many rounds as possible in 25 mins of:

5 Dumbbell Thrusters, 50/35 lbs

10 Burpee Box Jump Overs, 24/20 in

Run, 200 m

 

Wednesday, March 21st 2018

Warm Up:

Row 500m then Jump Rope for 3 min

Barbell Warm Up

5 clean pull shrug

5 clean high pulls

5 cleans

4 Front rack lunges

5 Front Squats

5 Push Press

Strength: Curtis P 3-3-3-3-3

WOD:

Grace

For time:

30 Clean & Jerks, 135/95 lbs

**Immediately following your 30th rep, perform max effort unbroken Double Unders or Singles for scaled.

 

Thursday, March 22nd 2018

Warm Up: 30sec of each:

Jumping Jacks

3 sec push ups

Lemon Squeezers

Mountain Climbers

Good Mornings

2-3x

WOD: 5 rounds for time of:

Run, 800 m

30 Kettlebell Swings, 2/1.5 pood

30 Pull-ups

 

Friday. March 23rd 2018

Warm Up:

250m row/Bike 10 cal /Row

10 PVC pull overs

10 Overhead Squats

10 sec Handstand Hold

3x including the row/bike

Barbell Warm Up:

5 Snatch shurg

5 Snatch high pulls

5 Full Snatch

2x

 

Strength:

Overhead Squat 3-3-3-3-3

Then:

Snatch 3-3-3

WOD:

Tabata (each are full tabatas with 1 minute rest in between)

Airdyne or Assault Bike

Handstand Hold

Sumo Deadlift High Pull

L-sit Hold




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