Saturday – 3/23/19

8am Kettlebell
3 rds
15 ring rows
15 pushup ( at your level)
10 kb press per side
10 kb rows per side
Then
40 on no rest
Kb sumo DL high pull
Squat thrust
Kb swing
Burpee no pushup
Goblet squat
Full Burpee
Hand to hand swing
Burpee two pushups
3 rds
Then
Hill sprints

9am WOD
ZEUS

3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

10am Olympic Lifting

Friday – 3/22/19

19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday – 3/21/19

AMRAP 15
20 Box Jumps (24,20)
20 Abmat Sit Ups
20 Wall Balls (14,10)
20 Toes to Bar
20 Thrusters (45, 35)

Mobility Work

Wednesday – 3/20/19

EMOM 10
5 Squat Snatches (75,55)

Rest 5 Min

EMOM 10
5 Squat Clean and Jerks (95,65)

40″ on 20″
8 Rounds
Max Calorie
Bike (rowers if necessary)

Tuesday – 3/19/19

WOD
Technique: OHS Squat

Overhead Squat 7×2

Planks 3 x 1min

Mobility Work

4pm Kettlebell
KB Hell
400m run 50 swings
400m run 40 H2H
400m run 30 kb Wall balls
400m run 20 hand release swings
400m run 10 TGU sit ups

3/18/19

AMRAP 5
5 Hang Power Snatch (75,55)
10 Pull-Ups

rest 2Min

AMRAP 5
5 Push Jerks (95,65)
10 Toes to Bar

rest 2Min

AMRAP 5
5 Hang Power Cleans (115, 85)
10 Chest to Bar Pull-Ups

rest 2Min

AMRAP 5
5 Power Clean and Jerks (135, 95)
2 Bar Muscle-Up

Mobility Work

Saturday – 3/16/19

8am Kettlebell
25 on 25 off 5 rds
1 arm kb press
Pull up or ring row
Front squat kb per side
Then
30 on 15 off 3 rds
Bicep curls
Tricep extension
Finisher
90 on
Swings
Burpees

9am WOD
Minute 0-7: 12 cal bike/row + 12 power cleans
Minute 8-14 12 cal row/bike + 9 power cleans
Minute 15-31 12 cal row/bike + 6 power cleans
95/65#
Rx + is 20cals and then 20, 15, 10 power cleans 165/125#

10am Olympic Lifting

Friday – 3/15/19

19.4 Click here for standards and scaling.

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

95#/65#
Time cap: 12 minutes

Thursday – 3/14/19

Skill: Turkish get-ups, 5/side

Handstand Push-Ups
30 seconds:
8″,6″,4″,2″ Floor

Max Reps at each Stage
Or
Max Holds 5x

AMRAP 15
20 DB C&J (35,25)
10 Burpees
20 DB Snatches (35,25)
10 Box Jumps (24,20)

Wednesday – 3/13/19

1 Squat Clean + 1 Split Jerk
5 sets

2 Clean Pulls + 1 Clean High Pull
3 sets

Front Squat 5×1

10 Min Cap:
20 Cleans (95,65)
20 Cleans (115,85)
20 Cleans (135,95)
20 Cleans (155,110)

Tuesday – 3/12/19

WOD
Skill: Toes to bar

Strength
E2MOM 14
(7 Actual Rounds)
Deadlift 1’s

For Time:
20 Body Weight Deadlifts
10 Strict Pull-Ups
20 1/2 Body Weight Front Squats (from the floor)
5 Strict Toes to Bar
1 Strict Handstand Push-Up

4pm Kettlebell
4 sets, 3 reps double kb
– Front squat
– Swing
– Front squat
– Clean

Monday – 3/11/19

Squat Snatch 5×2

Snatch Pull (to Mid thigh) (2) + Hang Snatch High Pull (Starting @ knee) (1)
3×3

Overhead Squat 5×1

Hyper Extensions on the GHD 3×12

Mobility Work

Saturday – 3/9/19

8am Kettlebell
35 on 10 off 4rds
Single leg deadlift
Pushup w/ rotation
Ring row
Sprint in place
Then
35 on 10 off
Alt swing lunge
Push up hardest you can do
Ice skates

9am WOD
Partner WOD
100 ab mat sit ups
1,000m Row
100 dead lifts 155,110
100 wall balls (30,20)
100 push ups
100 double unders

10am Olympic Lifting

Friday – 3/8/19

19.3     Click here for standards and scaling.
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box
Time cap: 10 minutes

Thursday – 3/7/19

Power Snatch(1) + Overhead Squat(1) 5×2

Deficit Snatch Pull (to mid-thigh) 3×2

Overhead Squat 5×3

Seated Good Mornings 3×12

TABATA
6 Rounds 20:10
Russian Twists (35,25)

Wednesday – 3/6/19

Skill: Bar Muscle-Up

E2MOM 10: Deadlift 3s

10-min Cap
1..2..4..6..8..10..etc
of:
Ring Rows
DB Thrusters (50s,35s)

rest 3 Min

10-min Cap
1..2..4..6..8..10..etc
of:
Pull-Ups
DB Squats (50s,35s)

Rest 3 min

4-min Cap
Max Burpees

Tuesday – 3/5/19

WOD
Power Clean(1) + Front Squat(1) + Jerk(1)
5×3

Deficit Clean Pull (to mid thigh) 3×2

1 & 1/4 Front Squat 4×3

AMRAP 10:
– 15 toes to bar
– 25 Double-unders
– 5 squat cleans (95,65)

4pm Kettlebell
Double front squat
Alt press
5…1
Then
10 8 6 4 2
Snatch per side
Burpees

Monday – 3/4/19

Technique Work: Squatting

For Time:
21-15-9
Am. Kettle Bell Swings (53,35)
Suit case Carry (53,35)
Dumbbell Snatch (45,30)
Suit case Carry 100m (53,35)
(16:00 min Cap)

Mobility Work: Coaches Choice