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
Tuesday – 3/21/22
A: 6min AMRAP of:
8 KB Swings (53/35)
8 Burpees
B: 3k Row For Time
Monday – 3/20/23
Squat Clinic
6×5 Back Squat @ 50% of 1 RM
Coaches Choice Abs
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
Tuesday – 3/14/23
A: 4 Rounds For Time
12 Pull-ups
12 Push-ups
400m Run
2 minute rest
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)
Thursday – 3/9/23
A: Establish 1rm Press
B: Establish 1rm Push Press
C: 20:15 – 4 Rounds
Kettlebell heavy half kneeling windmill
Kettlebell Split stance chops
Reverse crunch
OH SA Hold March
Kettlebell Hip thrust Hold (Hold for 2 seconds at top)
Hollow hold
Wednesday – 3/8/23
“Christine”
3 Rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
Tuesday – 3/7/23
A: Establish 1rm Back Squat
B: For Time
10 Kettle Bell Swings (53/35) – 1 Slam Balls
9 Kettle Bell Swings (53/35) – 2 Slam Balls
8 Kettle Bell Swings (53/35) – 3 Slam Balls
7 Kettle Bell Swings (53/35) – 4 Slam Balls
6 Kettle Bell Swings (53/35) – 5 Slam Balls
5 Kettle Bell Swings (53/35) – 6 Slam Balls
4 Kettle Bell Swings (53/35) – 7 Slam Balls
3 Kettle Bell Swings (53/35) – 8 Slam Balls
2 Kettle Bell Swings (53/35) – 9 Slam Balls
1 Kettle Bell Swings (53/35) – 10 Slam Balls
Monday – 3/6/23
A: 21-15-9 For Time:
Thrusters (95/65)
Push-ups
B: 21-15-9 For Time:
Push Presses (45/35)
ABMAT Sit-ups
Sunday – 3/5/23
Open 23.3 by appointment and Open Gym 9-11am
Saturday – 3/4/23
“Broomstick Mile” for time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run
Perform all movements with a PVC
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