Workouts

Monday 3/9

WARM UP

400 meter run

5:00 shoulder mobility

-roll lats

-child’s pose on roller

-hip bridge with hands behind back

-prone handcuff drill

3 rounds:

10 GSITW

10 inch worm push ups

10 rope climb to standing

SKILL

EMOM 10:00:

1) 3 front squats

2) 1 rope climb

*Build to heavy set for squats

WORKOUT OF THE DAY

“Nancy”

5 rounds for time:

400 meter run

15 overhead squats

RX: (95/65)

*This workout is about the run for athletes who have good overhead position and mobility, so coach them to push their pace each round. For athletes with limited mobility, reduce the weight or scale to front squat. 20:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

2 step back lunges

2 toes to bar

2 calorie ski

*Add 2 reps per exercise per round. Score total reps completed.

Sunday 3/8

RX 60 Min TC

3 Rounds of

200m Run
10 Burpee Over Box
Row 500m
50m Sled Push/Pull 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
30 Reverse Lunges 75/55
25 Cal Bike

Saturday 3/7

WARM UP

10:00 pizza delivery with medic

*For this game create 2 teams and face them off against each other trying to eliminate the other team. When someone is eliminated they must hold a squat. Flipping one teams pizzas upside down helps denote who is who. One person on each team can heal whoever has been eliminated by tapping them on the shoulder.

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

2 rounds for time with partner:

100 wall balls (shared)

100 kb swings (shared)

100 meter synchro broad jump

RX: (20/14) (24kg/16kg)

Friday 3/6

WARM UP

TBD

SKILL

TBD

WORKOUT OF THE DAY

“26.2”

Thursday 3/5

WARM UP

5:00 bike

3 rounds:

10 empty bar strict press

10 ring rows

10 meter toy soldiers

SKILL

15:00 to build to heavy clean and jerk

WORKOUT OF THE DAY

“Heavy After Dark” WZA #3

For total combined load:

1:00 on / 3:00 off x 3 sets

Buy in with calorie bike

into

1RM clean and jerk

Set 1 – RX: (15/12) Lv2: (21/15)

Set 2 – RX: (12/9) Lv2: (15/12)

Set 3 – RX: (9/6) Lv2: (12/9)

*Score combined load of 3 max lifts.

Wednesday 3/4

WARM UP

EMOM 10:00:

1) 3 snatch grip deads + 3 hang snatch + 3 hang cluisters

2) 10 calorie ski or row

SKILL

N/A

WORKOUT OF THE DAY

Cass’s 32nd birthday WOD!

At 0:00, 6 alternating rounds with partner:

Part A)

12 deadlifts

8 hang power cleans

4 thrusters

*Weights increase after both partners have completed a round.

RX: (95/65) (115/75) (135/95)

8:00-10:00 rest

At 10:00, complete 3 rounds sharing work as needed:

Part B)

32 toes to bar

32 back squats

32 oly lifts

*Rd 1: cleans, Rd. 2: s2oh, Rd. 3: snatch

RX: (135/95)

30:00-32:00 rest

At 32:00 complete:

Part C)

1994 meter ski or row for time, sharing work as needed

*This workout will have 3 scores. A, B, and C.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

30:00 AMRAP:

10 devil presses

10 double DB squats

10 wall walks

*Score total reps completed.