Programming: March 13th – 17th, 2023
Monday, March 13th, 2023
Warm up: 3 rounds for quality of:
1min Cardio
5 6 Count Burpees
6 World's Greatest Stretches
10 90/90 Hip Mobilities
8 Tempo Air Squats
10 Back Squats
Strength: Back Squat
Warm Up: 2-2 Working: 2-2-2-2-2-2
WOD: 21-15-9 Reps, For Time of:
Back Squat 135/95 lbs
Lateral Burpee (Over Barbell)
Tuesday, March 14th, 2023
Warm up: 3 rounds for quality of:
10 Narrow Squats
6 Donkey Kicks
20sec Handstand Hold
5 Tempo Pike Push Ups
5 Tempo Ring Rows
5 Kipping Swings
WOD: “Mary”
20 min AMRAP of:
5 Handstand Push-ups
10 Alt Single Leg Squats
15 Pull-ups
Wednesday, March 15th, 2023
Warm up: For time:
100m Run
10 Leg Swoops
10 Barbell Good Mornings
-- then: 200m Run
10 Mule Kicks
10 Front Rack Stretches
-- then: 300m Run
10 Fire Hydrants
10 Muscle Cleans
-- then: Burgener Clean Warm-up
Strength: Every 2min X 20min:
1 Snatch Grip Deadlift
+1 Power Snatch
+1 Hang Power Snatch pick load
WOD: 6mins, for max reps of:
800m Run
Max Reps in Remaining Time of:
Power Snatches 135/95 lbs
Thursday, March 16th, 2023
Warm up: 3 Rounds Of:
30sec WORK | 15sec REST
Echo Bike
Glute Bridge
Row
Elbow Plank
WOD: 5 Rounds
1min Each for Max Reps of:
Row Calorie
Sandbag Hold pick load
Bike Calorie
Air Squat
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Friday, March 17th, 2023
Warm up: 2 rounds for quality of:
20 Jump Ropes
6 Scapular Pull-ups
6 Kip Swings
20sec L-Hang
8 Single Arm Kettlebell Press
Strength: Shoulder Press
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: 3 rounds for time of:
17 Push Press 75/55 lbs
17 Toes-to-bars
17 Unbroken Double Unders
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