WOD Saturday March 31st

– Midday 3.0 from 10:30am-12:30pm
– REMINDER the Gym will be CLOSED Sunday & Monday for Easter Long Weekend.

Mobility:
Pigeon Stretch x 1 minute/Side
Childs Pose x 2 minutes

Movement Prep: (AMRAP in 4 minutes)
10 Dead Bugs
10 Bird Dogs
25ft (Right) Banded Walk
25ft (Left) Banded Walk

Warm-Up: (AMRAP in 5 minutes)
10 KB Deadlifts
5 KB Swings
5 Burpees
10 Hollow Rocks

Technique:

Review
– Deadlift

Warm Up

1 set w/ Empty Bar
Good Mornings x 10 reps
RDL’s x 10 reps
Deadlifts x 10 reps

2 sets of:
Deadlifts x 5 reps @ 50-60%

2 sets of:
Deadlifts x 3 reps @ 60-70%

WOD

Every 3 minutes x 6 sets
Deadlift
*Set 1 x 5 reps
*Set 2 x 5 reps
*Set 3 x 3 reps
*Set 4 x 3 reps
*Set 5 x 1 rep
*Set 6 x 1 rep

*Build to a Heavy set in the 5 rep, 3 rep and
a single rep for the day.

*Pack
Same as Rx
*Pup
6 sets of
Deadlift x 3-5 reps
*Build to weight where you can focus on
good technique and feels comfortable.

WOD Friday March 30th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Calf Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Jumping Jacks
25ft Hip Opener
25ft Hip Closer

Warm-Up: (AMRAP in 5 minutes)
400m run
into..
25ft Knee Tuck + Samson
20 Plank Shoulder Taps
10 Box Step Ups

Technique:

Review
– Box Jump
– Running Drills

WOD

4 rounds for time:
15 Box Jumps (36/30″)
400m run

*Pack
4 rounds for time:
15 Box Jumps (30/24″)
400m run
*Pup
3 rounds for time:
15 Box Jumps (24/20″)
400m run

WOD Thursday March 29th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lawn Chair Stretch x 90 seconds

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Wall Facing Squats
10 T-Twists
20 Banded Pull Aparts

Warm-Up: (AMRAP in 6 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
50 Skips
10 Ring Rows
10 Wall Balls
*Switch back and forth for 6 minutes

Technique:

3 sets of:
Right Arm OH Waiters Walk x 100ft
Rest 30 seconds
Left Arm OH Waiters Walk x 100ft
Rest 30 seconds
Right Arm Famers Carry x 100ft
Rest 30 seconds
Right Arm Famers Carry x 100ft
Rest 30 seconds
Strict TTB x 5-10 reps
Rest 60-90 seconds b/t sets

WOD

AMRAP in 7 minutes of:
15 Cal Row or 15 Cal Bike
15 Push Ups

*Pack
AMRAP in 7 minutes
12 Cal Row or 12 Cal Bike
12 Push Ups
*Pup
AMRAP in 7 minutes
10 Cal Row or 10 Cal Bike
10 Push Ups

WOD Wednesday March 28th

– No Midday 3.0

WOD

Rest Day

Or

For time:
50 Power Cleans (155/105)
10 Muscle Ups
50 Front Squats
10 Muscle Ups
50 Push Jerks
10 Muscle Ups

*Scaled
35 Power Cleans (95-135/65-95)
15 CTB Pull Ups
15 Ring Dips
35 Front Squats
15 CTB Pull Ups
15 Ring Dips
35 Push Jerks
15 CTB Pull Ups
15 Ring Dips
*Only one Athlete may be working at a time.
*Athletes must tag before switching.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Tuesday March 27th

– No Midday 3.0

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers/Leg
5 Hip Closers/Leg
10 Dead Bugs
10 Scap Push Ups
10 Hollow Rocks

Warm-Up:
EMOM x 6 minutes
Min 1: 20 Mnt Climbers + Shuttle (25ft x 4)
Min 2: Plank Hold x 30 seconds

Technique:

Review
– KB Swing
– Burpees
– Sit Up

WOD

5 rounds for time of:
30 KB Swings (2/1.5pd)
30 Burpees
30 Sit Ups

*Pack
4 rounds for time
30 KB Swings (1.5/1pd)
30 Burpees
30 Sit Ups
*Pup
4 rounds for time
20 KB Swings (1.5/1pd)
20 Burpees
20 Sit Ups

WOD Monday March 26th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck + Samson
20 Jumping Jacks
25ft Bear Crawl
10 T-Twists

Warm-Up: (AMRAP in 5 minutes)
50 Skips
5 Scap Pull Ups
10 Beat Swings
5 Jump Squats
10 KB Swings

Technique:

Review
– Burgener Warm Up
– Hang Clean
– Push Jerk
– Strict Pull Up

WOD

For time:
15.12.9.6.3
Hang Clean & Jerk (115/85)
Wtd Strict Pull Up (50/35)

*Pack
For time:
15.12.9.6.3
Hang Clean & Jerk (95/65)
Strict Pull Up
*Pup
For time:
15.12.9.6.3
Hang Clean & Jerk (75/55)
Strict Banded Pull Up

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