SATURDAY 3-14-20

Warm up

For Quality

60 Second Row

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

40 Second Row

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

20 Second Row

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

WARMUP SET

Each Partner With Workout Weight:

8 Calorie Row

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

WOD

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(Individual Version)

5 Rounds:

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105

(For team WOD)

GENERAL

• One athlete works while the other two rest in this team of 3 workout

• Teams must complete all 5 rounds of “DT” before moving onto the row

• This workout is for time, but there is a 30 minute time cap

DT”

• While the work does not need to be divided evenly, the option listed below will split the 5 rounds evenly between the 3 teammates:

* Partner 1: 1 Round of “DT”

* Partner 2: 1 Round of “DT”

* Partner 3: 1 Round of “DT”

* Partner 1: 12 Deadlifts + 9 Hang Power Cleans

* Partner 2: 6 Push Jerks + 12 Deadlifts

* Partner 3: 9 Hang Power Cleans + 6 Push Jerks

• This option starts out with each athlete completing a full round of “DT”

• On their second time through, each athlete will complete just two movements to clear the final 2 rounds of “DT” collectively

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

Friday MARCH 13,2020

Warm up

8 Minutes Straight

1 Minute Row

1 Minute Glute Bridges

1 Minute Row

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Row

1 Minute Glute Bridge Walkouts

1 Minute Row

1 Minute Medicine Ball Squats (Bear Hug Ball)

STRENGTH

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

WOD

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

• In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

• In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

• For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

• Your score today is the slower of the two rounds

• We expect rounds to take between 6:30 – 8:30 to complete

• To ensure we have some rest built, cap your first round at 9 minutes

THURSDAY 3-12-20

Warm Up 3X or 10 min

200 m run

10 Inchworm w push ups

10 Step ups

10 ALT Leg V ups

3 Kipping bar taps

3 k2E

STRENGTH 20 min

Bench Press

4 Sets 5 Reps

WOD

WITH A RUNNING CLOCK on the 0:00 for 5:00 min

5 min AMRAP

8 T2B

8 BOX JUMPS

1 min Rest

At min 6:00 for 10 min

10 MIN AMRAP

4-8-12-16-20-24……

SIT UPS

4-8-12-16-20-24…

RUSSIAN KBS

5ft/5ft L/R SIDE SHUFFEL SPRINTS

1 min Rest

On the 17 min for 5 min

5 MIN AMRAP

6 BOX JUMPS

6 T2B

Wednesday 3-10-20

Warm up

3-4 Sets

10 Calorie Row

30 Second Wall Sit

10 Single Arm Dumbbell Strict Press (5 Each Side)

30 Seconds Dumbbell Goblet Squats

Performed With 1 Light Kettlebell

There is 2 parts to this workout

THEN

WOD 1

“Bergeron Beep Test”

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

GENERAL

• Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees

• If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

• For Example:

* Rounds 1-10: 7 Reps Each

* Round 11: 8 Reps Each

* Round 12: 9 Reps Each

* Round 13: 10 Reps Each

* …..

• Your score is total completed rounds and reps

• The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds

THEN

WOD 2

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Today’s the Big Clean Complex

• We’ll perform the Squat Clean version of this complex today

• Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

• These 9 reps are designed to be completed unbroken each round

• Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

• Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

• Record all 5 weights used for these rounds

Tuesday 3-10-20

Tuesday

Warm up

8 Minutes For Quality:

30 Single Unders

200 Meter Row

10 PVC Pass Throughs

5 Inchworm to Push-ups

Gymnastic strength

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row

Continue to Add (2) Rep to Each Movement

WOD

Every 3:00 x 6 Rounds:

21/15 Calorie Row

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

• Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

• You’ll complete the three movements listed and rest until the start of the next 3-minute window

• Each round, you’ll build in power snatch weight

• Your score for the day is the heaviest set of 3 power snatches

• To ensure we have some rest built in, let’s cap these rounds at 2:30

MONDAY 3-9-20

HAPPY BIRTHDAY COACH JOE

DYNAMIC WARM UP

1x 400 m run

2x

10/10 leg swings

10/20 lateral leg swings

25 ft bear crawl

25 ft crab walk

25 ft death march

25 ft strippers stretch

25ft high knees

25 ft butt kickers

25ft broad jump

WOD

Run Conditioning

On the 0: 600 Meter Run

On the 4: 400 Meter Run

On the 7: 200 Meter Run

On the 10: 600 Meter Run

On the 14: 400 Meter Run

On the 17: 200 Meter Run

On the 20: 600 Meter Run

On the 24: 400 Meter Run

On the 27: 200 Meter Run

• We’ll work off a running clock for this run conditioning piece

• Let’s try to hold the same splits across each distance and each round

• For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes

• Record your slowest 600 meter, 400 meter, and 200 meter runs

• Your final score will be the sum total of those three times

THEN 15 MINUTES TO FIND YOUR 1RM Squat Clean

Write score for heaviest squat clean on the board

Saturday 9 AM. 3-

Warm up

2-3 Sets

10 Calorie Row

10 PVC Pass Throughs

10 Pausing PVC Overhead Squats (2 Seconds in Bottom)

2-3 Sets

5 Walkouts

10 PVC Sotts Press

20 Straight Leg Swings (10 Each Side)

WOD Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (95/65)

75/50 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

25 Power Snatches (135/95)

25/20 Calorie Row

15 Rope Climbs (15′)

25 Power Snatches (135/95)

25/20 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

75 Power Snatches (95/65)

75/50 Calorie Row

• In this teams of 3 workout, one athlete works at a time while the others rest

• You can split up the listed reps however you see fit

• There is a 30 minute time cap

• If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

Individual

For Time (30 Minute Cap):

15 Power Snatches (95/65)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

9 Power Snatches (135/95)

500/400 Meter Row

9 Rope Climbs (15′)

9 Power Snatches (135/95)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

15 Power Snatches (95/65)

500/400 Meter Row

FRIDAY 3-6-20

Friday

3-6-20

Warm up

10 minutes or 2 -3 rounds

10 Spiderman

10 Alternating Box Step-ups

10 Calorie Row

10 Cossack squats 5/5

10 Dumbbell Goblet Squats

10 Shuttle Runs

Strength 15 min

Front Squat

Warmup Sets

• Take 3-4 Sets to Build to Opening 50%

Working Sets

7 Sets of 1 REP

(5-Pause Front Squat)

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

• This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

• The 5 pauses take place for 2 seconds each at the following locations:

1. Quarter Squat

2. Parallel

3. Below Parallel

4. Parallel

5. Quarter Squat

• These percentages are based on your 1RM Front Squat

WOD (36 min w/ rest)

5 Rounds:

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jumps (24″”/20″”)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

THURSDSY 3-5-20

Warm up 2x

200 m run

1 round of Cindy

Strength (15 min)

BENCH PRESS (pausing)

4 sets build to a heavy

PARTNER WOD FOR TIME

W/ a 30 min cap

20 RMU

30 HSPU

40 A. Stone OS

400 m Sled Pull

40 A. stone OS

30 HSPU

20 RMU

Wednesday 3-4-20

Wednesday

Warm Up

2-3 Sets

1 Minute Row

60 Single Unders

100 m run

2-3 Sets

15 PVC Good Mornings

30 Second Front Plank

WOD

FOR TIME

1500 m Row

100 DU

800 m Run

100 DU

1500 m row

Core

5 sets (10 min)

:30 sec ring body saw

:30 sec rest

:30 hip extension hold

:30 sec rest