Friday – 3/31/23

12 minute AMRAP of: (you are adding weight every round)
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Double Unders
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Air Squats

Thursday – 3/30/23

8 Rounds for time of:
4 Deadlifts (135/95)
4 Cleans (Power okay – 135/95)
8 Pull-ups
8 Burpees
Rest 1 minute

Wednesday – 3/29/23

A: 5×5 Back Squat @ 65% of 1 RM

B: 4 Rounds for time of:
100m Farmer Carries (45/25)
25 Wall Balls (9/10 – 14/20)
100m Sprint
1 min rest

Tuesday – 3/28/23

A: 6×7 Floor Press add weight each round

B: 21-15-9
Overhead Sit-ups
Kettlebell Swings (62/44)

Monday – 3/27/23

Nancy
Five rounds for time:
400-meter run
15 overhead squats (95/65)

Saturday – 3/25/23

A: Find your 1RM Thruster

B: 7 Minute AMRAP of: (Add 3 reps each every round)
3 Cal on Bike/Rower/Erg
3 Plate Ground to Overhead

Friday – 3/24/23

For Time
Buy-in: Lift 2000/1600 in Power Cleans (however you want)
50 Reverse Lunges (stationary)
2 Rope Climbs
40 Renegade Rows (35/25)
2 Rope Climbs
30 Supermans
2 Rope Climbs
20 Push Presses (35/25)
2 Rope Climbs
10 Weighted toe touches (35/25)
2 Rope Climbs

Thursday – 3/23/23

Quarterfinal 23.2

12-minute AMRAP:
8 dumbbell snatches, arm 1 (50/70)
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

Wednesday – 3/22/23

For Time
5 Clean and Jerks (135/95)
5 Toes 2 Bar
5 Clean and Jerks (135/95)
5 Pull-ups
5 Clean and Jerks (135/95)
5 Toes 2 Bar
5 Clean and Jerks (135/95)
5 Pull-ups
5 Clean and Jerks (135/95)
5 Toes 2 Bar
5 Clean and Jerks (135/95)
5 Pull-ups

Saturday – 3/18/23

Accumulate 2 miles
P1: 400m
P2: Max Rep Man-makers (40/20)
Man-maker = Plank, Push-up, Right row, Left Row, Cluster
Switch off every 400m

Friday – 3/17/23

A: Establish 1 RM Deadlift
5@40
5@50
5@60
4@65
4@70
4@75
2@80
1@90+++++++++

B: Abs – Coaches Choice

Thursday – 3/16/23

18 Double Unders
18 KB Snatches
16 Double Unders
16 KB Cleans
14 Double Unders
14 KB Swings
12 Double Unders
12 KB Deadlifts
10 Double Unders
10 KB Squats
8 Double Unders
8 KB Suitcase Lunges
6 Double Unders
6 KB Good Mornings
4 Double Unders
4 KB Floor Presses
2 Double Unders
2 Turkish Get-up (1/1)

Wednesday – 3/15/23

14 minute AMRAP of:
Buy in: 800m Row
4 Front Squats (135/95)
8 Toes to Bar
100m Farmer Carry

Monday – 3/13/23

A: Establish 1 RM Power Clean

B: For Time:
75 Wall Balls (10/9 – 20/14)
75 Overhead Weighted Sit ups (Use same wallball as you use for the wallball shots)
(break up as you please)

Saturday – 3/11/23

Partner WOD:
“Dream Team”
20 minute AMRAP of:
90/70 Cal Row (mixed teams do 80 cals)
70 Wall Balls (20/14 – 10/9)
50 KB Swings (62/44)
30 Burpee Box Jumps (24/20)

Friday – 3/10/23

A: Kip Clinic

B: 9-minute AMRAP
3 Clean and Jerks (135/95)
3 Kipping Pull-ups
3 Sit-ups (Add 1 rep to pull-ups and sit-ups each round)

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