Programming: March 27th – 31st, 2023
Monday, March 27th, 2023
Warm up: 3 Rounds For Quality
10 Glute Bridges
6 Hand Release Push-ups
5 Snap-to-Supports 45 lbs
15 Band Pull Downs
15 Band Pull Aparts
5 3 Position Power Cleans
Strength:
Close Grip Bench Press
5-5-5-5-5
WOD: 5-4-3-2-1 Reps For Time:
Power Clean 185/125 lbs
Bar Muscle-up
Tuesday, March 28th, 2023
Warm up: 2 Rounds
20 sec WORK | 10 sec REST
Jump Rope
Leg Swoop
L Side Plank
R Side Plank
Alternating V-up
Active Hang
Strength: Dumbbell Snatch
1 Rep Max
4-4-3-2-1…..1
WOD: 4min AMRAP x 3 Cycles:
30 Double Unders
20 Alt DB Snatch 50/35 lbs
10 Toes-to-bars
1min REST Between Each Cycle
Restart AMRAP After Each Cycle
Wednesday, March 29th, 2023
Warm up: 3 Rounds For Quality
10 Alt Deep Lunge + Rotations
12 Alt Deadbugs
10 Air Squats
8/5 Bike Calories
Strength: Front Rack Lunge
10-10-10-10-10
WOD: 8 min AMRAP of:
50 Goblet Squats 53/35 lbs
15/10 Bike Calories
30 Weighted Lunges 53/35 lbs
10 Burpees
Thursday, March 30th, 2023
Warm up: 3 Rounds For Quality
10 Alt Deep Lunge + Rotations
12 Alt Deadbugs
10 Air Squats
8/5 Bike Calories
WOD: For time:
200m Run
20 Hang Power Snatch 95/65 lbs
200m Run
20 Push Press 95/65 lbs
200m Run
20 Hang Power Snatch 95/65 lbs
200m Run
20 Push Press 95/65 lbs
200m Run
Friday, March 31st, 2023
Warm up: For Quality
5 Frames of Rowling
Strength: Deadlift
1 @ 55% | 1 @ 60% | 1 @ 65%
1 @ 70% | 1 @ 70% | 1 @ 75%
1 @ 75%
WOD: For time:
50 Row Calories
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