Programming:March 7th – 11th, 2022
Monday, March 7th, 2022
Warm up: 400m Run OR 2min Cardio
--then: 3 rounds of:
5 HandRelease Push-ups
5Gymnastic Push-Ups
5Diamond Push-ups
5 ArcherPush-ups
5x (2Plank Balance + 1 Kneel To Stand + 2 Lunges)
Strength: Bench Press
2-2-2-2-2
1-Arm DBBent Over Row
20-20-20-20
DB/KB/Light:Bench Press
3-5 RepsEvery 2 ½ min (or so)
+ 20Reps of Bent Over Row
Bodyweight:10 Push Ups
+ 12Bench Dips
Every 2½ min x 8-9 Rounds
WOD: For time:
400mWaiters + Farmer Carry 50/35
-- then:2 rounds of:
20 Alt1-Arm Devil Press 50/35 lbs
10 AltTurkish Get-ups pick load
20 DBLunges 50/35 lbs
-- then:
400mWaiters + Farmer Carry 50/35
BodyweightModification: Use Object Such as Paint Can, 5 Gal Bucket, etc for WaitersWalk + Farmers Carry
start& finish
Then: 2Rounds of:
25Burpees
10 AltObject Turkish Get Ups
30Lunges
Tuesday, March 8th,2022
Warm up: 2 rounds of:
30secJump Rope
10 FrontFoot Elevated Reverse Lunge 45”
10 DropSquats
10 BeatSwings
--then:
1Burgener Clean Warm-up PVC
1Burgener Clean Warm-up 45/35 lbs
1-3: Dip& Drive
4-6:Elbows High & Outside
7-9:Clean
10-12:Front Squat
Strength:Squat Clean
+ HangSquat Clean
1-1-1-1-1-1-1
DB/KB/Light:Squat Clean
+ HangSquat Clean
3-5 RepsEvery 2 min (or so)
x 8-10Rounds
Bodyweight:7 Jumping Squats
+ 5Burpee High Jumps
Every 2min (or so) x 8-10 Rounds
WOD: 12 min AMRAP of:
5 FrontSquats 185/125 lbs
10Chest-to-bar Pull-ups
20Double Unders
DB/Light/NoBar: 12min AMRAP
8 FrontSquat
12 BentOver Row w/ 3sec Pause
20Double Unders
Bodyweight:12min AMRAP
15Jumping Squats
12 PushUps w/ 3sec Pause in Bottom
20Double Unders
Wednesday, March 9th, 2022
Warm up: 2 rounds for quality of:
10 BoxStep-ups
6 PigeonPose On Boxes
10 InchWorm W/Push Ups
10 Lunge+ Twists
5 SquatJumps
20 HighKnees
Strength: Tabata Core Work
4 x 20secs | 5 secs
HollowHold
PlankHold
R SidePlank
L SidePlank
WOD: 4 Rounds
1 min ofEach x Max Reps
EchoBike Calorie
Rest 30secs
WallWalk
Rest 30secs
DB HangPower Clean & Jerk 70/50
Rest 30secs
Box Jump30/24 in
Rest 2mins
Bodyweight:
EchoBike = High Knees
DB HangPower Clean & Jerk = Burpees
BoxJumps = Broad Jumps
ORJumping Lunge
Thursday, March 10th, 2022
Warm up: 3 Rounds x
30 secWork | 15sec REST
MuleKicks
FlutterKick
GluteBridge
PVC OHSquat + Zotts Press
Then:Burgener Snatch Warm Up
1-3:Dip & Drive
4-6:Elbows High & Outside
7-9:Muscle Snatch
10-12:2” 4” 6” Drop
13-15:Snatch Balance
16-18:Hang Squat Snatch
Strength: Snatch Grip Deadlift
3-3-3-3-3
DB/Light:Snatch Grip Deadlift OR Suitcase Deadlift
5-7 RepsEvery 2min x 8-9 Rounds
Bodyweight:3 Archer Push Ups + 10 1-Leg Glute Bridges
Every 2min x 8-9 Rounds
WOD: Ingrid - 10 Rounds For Time
3Snatches 135/95 lbs
3Burpees Over Bar
DB: 10Rounds For Time
3 DBSnatch (Each Arm) 3 Burpees Over DB
Bodyweight:10 Rounds For Time
6Jumping Squats 3 Burpees Over DB
Friday, March 11th, 2022
Warm up: For time:
500m RowOR 400m Run
--then: 2 rounds of:
10Medicine Ball Cleans
10 PlankJacks
1minRunners Lunge Stretch
1min CouchStretch
10Standing Calf Raises 3 secs
WOD: For time:
1600mRun OR 2K Row
50 WallBalls 20/14 lbs
800m RunOR 1K Row
35 WallBalls, 20/14 lbs
400m RunOR 500m Row
20 WallBalls, 20/14 lbs
DB:Wall Balls = DB Thruster
BW: WallBalls =
60 – 50– 40 Jumping Squats
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