Programming: March 6th – 10th, 2023
Monday, March 6th, 2023
Warm up: 7 mins of:
5x (1 Burpee + 2 KB Windmill)
5x (1 KB Sumo DL High-pull
+ 2 KB Reverse Lunges)
10 KB Plank Pull Throughs
10 KB Russian Twists
Partner WOD: You Go – I Go
20 Rounds:
Each Round For Time Of:
150/100m Row
10 Russian KB Swings 70/53 lbs
5 Lateral Burpee Over Rower
Tuesday, March 7th, 2023
Warm up: 3 rounds for quality of:
10 Quadruped Opp & Arm Leg Reach
10 Thread-the-Needles
5x (1 Tripod Hold 5 sec
+ 1 Donkey Kick)
10 Band Bicep Curls
10 Banded Lat Pull Downs
1min Foam Roll
Strength: Every 1:30 for 22:30, Alternating Between:
5/3 Strict Pull-ups
1 Seated Sled Pull
100 Waiters Walk
WOD: For time:
5 Wall Walks
10 Pull-ups
15 Sit-ups
50 Air Squats
15 Sit-ups
10 Pull-ups
5 Wall Walk
Wednesday, March 8th, 2023
Warm up: 3 Rounds
20sec WORK | 10sec REST
Med Ball Thruster 20/14 lbs
Down/Up Dog Stretch
Scorpion Stretch
Med Ball Toe Tap
2 Med Ball Lunge + 2 Around-World
Strength: Dumbbell Bench Press 5-5-5-5
Bring Sally Up
30 DB Bench Press 50/35lbs
WOD: 3 Rounds For Time Of:
400m Run
20 Wall Balls 20/14 lbs
Thursday, March 9th, 2023
Warm up: For time:
10 Russian Baby Maker
+ Thoracic Rotations
10 Lunge & Reach
5x (1 Sumo Squat
+ 1 Narrow Squat + 2 Side Lunge)
10 Active Pigeons
1min Pvc Front Rack Stretch
10 PVC Good Mornings
Burgener Clean Warm-up
PVC then 45/35lbs
Strength: Squat Clean
Warm Up: 3-3 Working: 3-3-2-2-1-1
Squat Clean: 1 Rep Max
Friday, March 10th, 2023
Warm up: 2 rounds for quality of:
10 Good Mornings
10 Air Squats
10 Alternating Lunges
30sec Hollow Hold
30sec Plank Hold
10 Scapular Pull-ups
WOD: 24min AMRAP of:
45 Deadlifts 115/85 lbs
45 Hollow Rocks
45 Front Squats 115/85 lbs
45 V-ups
45 Front Rack Barbell Lunge 115/85
45 Toes-to-bars
WOD: 24min AMRAP of:
45 Kettlebell Deadlifts
45 Hollow Rocks
45 Goblet Squats
45 Lemon Squeezers
45 Goblet Lunges
45 Kipping Knee Raises
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