Programming: March 14th – 18th, 2022
Monday, March 14th, 2022 (YouTube)
Warm up: 2 Rounds for Quality
100mRun OR 30sec Cardio
100mRun Backwards
10 Leg Swoops
10 Mule Kicks
5 Broad Jumps
10 Fire Hydrants
Strength: Every 1:30 X 15 min Alternating Between:
5Deadlifts pick load
10 Box Jumps
DB/Light: Every 1:30 X 15 min Alternating Between:
7Deadlifts OR 10 Glute Bridges
10 Box Jumps OR Broad Jumps OR Lunges
WOD:2 Rounds
2mineach for Max Reps of:
300mRun OR 90sec Cardio
max reps in remaining time Deadlifts 315/255 lbs
--then: 2 Rounds
2 min each for max reps of:
300mRun or 90sec Cardio
max reps in remaining time Box Jumps 30/24 in
No Equipment:
Deadlifts= Glute Bridges
Box Jumps = Broad Jumps
OR Lunges
Tuesday, March 15th,2022 (YouTube)
Warm up: 8 min AMRAP of:
20 High Knees
10 Side Plank Rotations
15secCouch Stretch (Left)
15secCouch Stretch (Right)
10 Beat Swings
10 Med Ball Cleans 20/14 lbs
Strength: Every 1min X 10 min Alternating Between:
45secPlank Hold
45secHollow Hold
WOD: For Time, reps of:
10-9-8-7-6-5-4-3-2-1
Wall Ball 20/14 lbs
Alt1-Arm Devil Press 50/35 lbs
Toes-to-bar
DB/Bodyweight Modifications:
10-9-8-7-6-5-4-3-2-1
DB Thruster OR Jump Squats
Alt1-Arm Devil Press OR Burpees
V-Ups
Wednesday, March 16th,2022 (YouTube)
Warm up: 2 rounds for quality of:
30secJumping Jack Complex
10Lunge + Twists
1minDouble Under Practice
5 Press From Split Positions
1minSamson Stretch
Strength: Push Press + Split Jerk 1-1-1-1-1
DB/Light: Push Press + Split Jerk 3-5 Reps Every 2min
x 8-10Rounds
Bodyweight:8 Push Ups +
5 Pike Push Ups Every 2min
x 8-10Rounds
WOD:3 min for max reps of:
100Double Unders
max reps in remaining time:
Split Jerks 95/65 lbs
1minREST
-then:2:30 for max reps of:
75Double Unders
max reps in remaining time
Split Jerks 135/95 lbs
1minREST
-then:2 mins for max reps of:
50Double Unders
max reps in remaining time Split Jerks 185/125 lbs
Equipment:
Split Jerks = Pike Push Ups
Thursday, March 17th,2022 (YouTube)
Warm up: 10 min AMRAP of:
Alternate each round between:
200mRun | 200m Row | 15cal Bike
5 Scap Pull-ups
5 Beat Swings
5 Down Dog/Up Dog Stretches
10Banded Lat Pull Downs
WOD:3 rounds for max reps of:
max rep Pull-ups
500mRow
max rep Pull-ups
1000mEcho Bike
max rep Pull-ups
400mRun
DB/Barbell/No Bike/Rower/Bodyweight:
Pullups = Bent Over Row OR Push Ups
400mRun OR 2min Run in Place OR 2min Sumo Deadlift High Pull
Friday, March 18th,2022 (YouTube)
Warm up: 3 Rounds for Quality of:
10 Slow Air Squats
5Burpees
10Jumping Air Squats
5Superman Arches
10 Slow Mountain Climbers
Strength: Back Squat
3-3-3-3-3
DB/Light: Back/Front Squat
5-7Reps Every 2min (or so) x 8-9 Rounds
Bodyweight:12 Jumping Squats
Every2min x 10 Rounds
WOD: Tabata Work
20secWORK | 10sec REST x 8 Rounds
Bar Facing Burpees
1minREST
Sit Ups
1min REST
Back Squats 45/35
DB/Bodyweight:
Back Squats = Front Squats
OR Jumping Squats
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