Wods

Monday, March 26 to Saturday, March 31

24/03/2018

Monday, March 26

Warmup:
3 Sets of 10/8 Calorie Bike
+
2 Rounds
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank
+
2 Rounds
10 Step-Ups (Each Leg)
10 Kossacks
:30s Front Rack Hold
+
2-3 Sets
7 Front Squats
7 Pullups

Part 1:
“Ring of Fire”
For time:
21-15-9
DB Front Squats
Pull-ups
*Scale to Jumping Pullups.

Part 2:
1 Minute Pigeon (Each)
1 Minute Samson (Each)

**Training Intent**
This workout should be completed at near maximal output, unbroken sets for the entire workout if possible. The time cap is 10 minutes.

 

Tuesday, March 27

Warmup:
3 Rounds
250m Row
10 Shoulder Taps
5 Inch Worms
5 Pause Wall Balls

Part 1:
Power Clean:
15 Minutes
6 x 3. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps.

Part 2/QuickFit:
“Snowball”
AMRAP 20:
500/400m Row
2 Wallclimbs
12 DB Power Cleans
15 Wallballs (20/14)

**Training Intent**
Transitioning between movements should account for most if not all of your rest.

 

Wednesday, March 28

Warmup:
2 Minutes Jump Rope
10 Shoulder Passes (Each)
+
2 Rounds
:30s On & :30s Off
Supinated Bar Hang
Top of Pushup Hold
Lateral Leg Swings

Part 1:
20 Minutes
A. 15 Minutes to Build to 1RM Floor Press
B. 5 Minutes to do 3 Sets of 10 Dumbell Hammer Curls

Part 2/QuickFit:
“Double Jump”
5 RFT:
50 Double Unders
20 KBS (53/35)
10 Burpee Box Jumps (24/20)
*18 minute cap.

**Training Intent**
Manage breathing and pace each round.

 

Thursday, March 29

5 Rounds Not For Time
1 Sled Push & Pull (135/90)
100"" (2 Lengths) Front Rack Carry (53's/35's)
20 Feet Over MedBall
20 Walking Lunges (Hold DB's if able)
10 DB Rows (Each Arm)
*First round is a warmup round.

 

Friday, March 30

Warmup:
2 Minute Row
+
2 Sets
5 Push Presses
:30s OH Hold
5 Inch Worms
:30s Wall Sit
5 Deadlifts
:30s Jump Rope
+
5 Minutes to Warmup Back Squats

Part 1:
15 Minutes
Back Squat 5x5
*2 seconds down on each rep. Use the same weight for all sets, comfortable not too heavy.

Part 2/QuickFit:
15 minute AMRAP
5 DB Push Presses
10 DB Deadlifts
15 Box Jumps (24/20)
*Rest :30s between each round.

 

Saturday, March 31

Warmup:
400m Run
1 Minute Burpees
1 Minute Strict Pullups
+
DB Warmup

Boot Camp:
15 minute AMRAP
10 DB Hang Power Cleans
10 DB Front Squats
10 Burpees
10 KTC

WOD:
Partner Conditioning
3 Rounds Each
10 DB Hang Power Cleans
8 T2B
6 DB Front Squats

Rest 4:00

AMRAP 12:
10 Dumbell Front Rack Lunges
8 Burpees
6 Dumbell Power Cleans
*For both one athlete complets a full round at a time.