March 20th

Strength:

bench press:

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP

Mini Wod:

ME L Sit

12 wall balls

3 rounds

Wod:

“Fran”

21-15-9 reps

Thrusters 95/65#

Pull ups

Core:

8,7,6,5,4,3,2,1 reps

Toes to Bar

On Ramp

 

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

 

March 19th

Strength:

Clean and Jerk 75%x1x3

Wod:

7 min clock:

30 pull ups

30 kb swings 53/35#

30 AB-MAT sit ups

Max Effort clean and jerk 95/65#

(score is total reps of clean and jerk)

On Ramp:

 

 

Squat

Dead Lift
Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1
Med Ball Dead Lift (x lbs) Push Press with PVC

March 18th

Strength:

back squat

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP

Skills:

3 sets 10 kipping hspu

30 dbl unders

Wod:

50 walking lunges

15 ring dips

10 power snatch 95/65#

4 Rounds for time

 

On Ramp:

DROM (dynamic range of motion) Squat
Ring Row
Push-up

For Time:
200m Run
15-12-9 squat/push-up/ring row 200m Run

 

March 17th

Happy St. Patty’s Day!

Strength: make up from the week

Wod:

“The Leperchaun”

50 burpees

5 cleans ( any style ) 185/125#

40 wall balls

5 cleans (any style) 185/125

30 pull ups

5 cleans

20 pistols

5 cleans

 

Core: 100 sit ups

 

On Ramp

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time:
Run 400m
15 lunges on each leg 15 ring rows
15 thrusters
15 KTE
Run 400m

 

March 16th

Have fun with this one. Don’t stop moving?

Workout 13.2

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

 

On Ramp:

Shoulder Press press out of rack

Wall Ball
Med Ball Cleans

5 rounds for time: 7 wall ball
7 pushup
7 ring rows

OR
5 rounds for time: 10 wall ball
5 pushup

March 15

Strength:

bench press

65%x2, 72.5%x2, 77.5%x4x5

Wod:

7 minute AMRAP
7 overhead squat (135/95)
7 toes to bar

 

On Ramp:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time:
300 M Row (SDHP)
5 KTE
10 barbell push press One groups will rest while 2nd group goes for each Round

Wod March 14

Strength:

Power Snatch x 80% x1x4

Overhead Squat 80% x1, 70%x2x2

Skills: cycling box jumps

Wod:

2 rounds:

Row 500m:

then 3 min AMRAP

30 double unders

10 wall balls 20/14

 

Core: 40 v-ups

 

On Ramp:

Dead Lift

Kipping
Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m
Lunge 30 ft
10 jumping pull-ups

Wod March 13th

Strength: Deadlift

65%x2, 72.5%x2, 77.5%x4x5

 

Wod:

“Diane”

21-15-9

Deadlift 225/155

hspu

 

Core:

30 Windmills

 

On Ramp:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

Wod March 12

 

  • Strength:
  • Power clean + power jerk – 80% (of PC) x 1 x 4

Skills:

3 sets ME L-Sit

Wod:

12 min AMRAP

12 deadlifts 155/105#

12 kb swings 53/35

12 toes to bar

200 m run

On Ramp:

 

Squat

Dead Lift
Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1
Med Ball Dead Lift (x lbs) Push Press with PVC

Wod March 11

Strength: Back Squat

65%x2, 72.5%x2, 77.5%x4x5

Skills:

3xME handstand hold

30-50 double unders

On Ramp:

Skill Review

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New Skills

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WOD (workout of the day)

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DROM (dynamic range of motion) Squat
Ring Row
Push-up

For Time:
200m Run
15-12-9 squat/push-up/ring row 200m Run

 

WOD:

5 rounds:

12 pull ups

15 Clean and jerk 95/65

18 box jumps

Core: 3×10 strict toes to bar