Workouts

Tuesday 3/19

WARM UP
3 rounds:
10 meter toy soldier
10 push ups
200 meter run
SKILL
Handstand shoulder taps
3 x 10
WORKOUT OF THE DAY
“Diane on the Run”
3 rounds for time:
21-15-9
Deadlift
Handstand pushup
400 meter run
RX: (225/155)

Foundations(X)

SKILL
Push press technique
5 x 5
WORKOUT
EMOTM 30:00:
  1. 15 kb swings
  2. 15 wall balls
  3. 15 ring rows
  4. 200 meter run
  5. 20 ice skaters
*Score total reps completed.

Monday 3/18

WARM UP
10:00 pizza delivery
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 squat clean
SKILL
EMOTM 10:00:
1 squat clean
WORKOUT OF THE DAY
20:00 AMRAP:
5 right arm db complex (hang snatch + push press)
5 left arm db complex (hang snatch + push press)
10 toes to rings
10 alternating db cossack squat (goblet)
RX: (50/35)
55+: (40/30)

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
“Death by bike calorie”
*Complete 1 additional calorie until failure to suceed. Score total calories completed, must reset monitor each minute.

Sunday 3/17

Endurance WOD
For time:
400 run
25 wall balls
25 med ball sit-up
500 row
100m sled push/pull
100m carry
800run
20 wall balls
20 med ball sit up
400 row
100m sled push/pull
100m carry
1200 run
15 wall balls
15 med ball sit up
300 row
100m sled push/pull
100m carry
1 Mile run
10 wall balls
10 med ball sit up
200 row
100m sled push/pull
100m carry
1200 run
15 wall balls
15 med ball sit up
300 row
100m sled push/pull
100m carry
800 run
20 wall balls
20 med ball sit up
400 row
100m sled push/pull
100m carry
400 run
25 wall balls
25 med ball sit up
500 row
100m sled push/pull
100m carry
*70 minute time cap.
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Saturday 3/16

WARM UP
5:00 single unders
Then…
1000 meter row or 800 meter run
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner, YGIG:
“Triple 3”
3000 meter row
300 double unders
3 mile run
*Teams must complete workout in order, but may share distances however they choose. One athlete working at a time.

Thursday 3/14

WARM UP
3 rounds:
10 push ups
10 hollow rocks
10 empty bar deadlifts
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
EMOTM 20:00:
  1. 5 bench/floor press
  2. 20 alternating box step ups
  3. 5 deadlift
  4. 20 GHD/abmat situps

Foundations(X)

SKILL
Handstand practice
-Lunge to balance
-Lunge to balance to tilt handstand
-Lunge to balance to full handstand
*10:00 practice
WORKOUT
4 rounds for time:
500 meter ski
100 meter sled push
*30:00 time cap.