Wods

Monday, March 12 to Saturday, March 17

11/03/2018

Monday, March 12

Warmup:
3 Rounds
:30s On & :30s Off Each
Row
Jump Rope
+
2 Rounds
20 Lateral Step Overs
10 1-Arm Thrusters (Each Arm)

 

Part 1:
20 Minutes
Sumo Deadlift off 2"" Plates
– Take 6-8 sets and work up to a heavy 2.
– Use 25# plates to elevate the Barbell off the floor
– Beginners: 5 x 5 off floor or plates. Adding weight if form permits.
– Rest 2-3:00 between sets.

 

Part 2:
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat
*This should be a sprint. Thrusters should be light and unbroken.

 

Tuesday, March 13

Warmup:
3 Rounds
1 Minute Bike
2 Sled Push & Pull (Empty)
+
:30s Shoulder Distraction (Each)
+
3 Rounds
3 Strict Pullups
6 Pushups
9 Air Squats

 

WOD:
20 minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

*20/15 Calorie Bike every 3 rounds.
**Scale Pullups to Ring Rows.
***Scale Pushups to Bench Press.

 

Wednesday, March 14

Warmup:
2 Minute Row
10 Shoulder Passes (Each)
+
2 Rounds
:30s On & :30s Off
Supinated Bar Hang
Double KB or DB OH Hold
Lateral Leg Swings

 

EMOM 12:
ODD Minutes: 2 Split or Push Jerks @65-70%
EVEN Minutes: 15-20s Hollow Body Hold

 

5 RFT:
12 T2B
9 Hang Power Cleans (155/105)
6 S20H (155/105)

 

Thursday, March 15

Warmup:
3 Sets of 10/8 Calorie Bike
+
2 Sets
8 Knees to Chest
8 Shoulder T's w/Pushup
:20s Standing Calf Hold
1 Rope Climb
1 Wall Climb

 

EMOM 10:
ODD Minutes: 1 Rope Climb or :20-:30s Chin Over Bar Hold
Adv: Legless RC
EVEN Minutes: 1 Wall Climb + :20-:30s Wall Facing Handstand Hold

 

AMRAP 18:
40 2 Count Mountain Climbers
30 Reverse Lunges
20 Single Arm DB Hang Power Snatch (10 ea.)
10 Box Jumps w. Step down (24/20)
*Athlete choice of DB weight.
**Pause for 2 seconds with your knee to elbow on each mountain climber.

 

Move through this at a relatively slow pace, 60-70% of maximal effort. Focus today is on breathing and getting comfortable with DB Snatches. Also, focus on simply moving efficiently today and don’t worry about scores."

Friday, March 16

Warmup:
2 Minutes of Jump Rope
+
2 Rounds
5 Sumo Inch Worms
10 PVC Good Mornings
5 Pause Wall Balls
10 Lateral Step-Ups (Each Leg)

 

1) Wide Stance Box Squat: 8 x 3 @55-65%, every 60s.
– Ensure each set is done explosively + sit back on the box.
– This % is of your 1RM Back Squat.

 

“Open WOD 13.3”
AMRAP 12:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups
*Scale Ring MU to Max Hand Release Pushups in the remaining time.

 

**Training Intent**
– Strength: Week 2 of Speed Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable you can always go lighter.
– Metcon: Breaking up wall balls based on ability is important today. Very easy to redline early out of the gate. Know that this workout does NOT have the same intent as “Karen”. If athletes that do not have MU make it to the MU they can perform HR Push-ups.

 

Saturday, March 17

Warmup:
Run 400m
Row 300m
+
2 Sets
8 KBS
8 Bottom Half Burpees

 

Boot Camp:
15 minute AMRAP
400m Run
10 KB Swings
10 Burpees

 

WOD:
Teams of 3:
Run 2400m/Row 3k
Then,
5 Rounds of:
30 KBS (70/53)
30 Burpees
Then,
Row 3k/Run 2400m
*Split work equally. KBS should be heavier today. Most time in this workout will be spent on the rower and running so splitting work in logical sets will ensure you can dictate pacing/intensity."