WOD Saturday March 16th

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

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlft x 10 reps (Bar)

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

2 rounds
100m run
5-7 Deadlifts (185/135)
3-5 Ring Dips
– Rest 60 seconds –

*Build to workout weight over the 2 sets

WOD

3 rounds for time:
400m run
21 Deadlifts (185/135)
15 Ring Dips

*Pack
3 rounds for time:
400m run
15 Deadlifts (165/115)
12 Ring Dips
*Pup
3 rounds for time:
400m run
15 Deadlifts (135/95)
9 Banded Ring Dips

SWOD Saturday March 16th

STRENGTH

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 15 reps (Light)
*Sets 3-4 x 10 reps (Moderate)
*Sets 5-6 x 5 reps (Tough)

B. 4 rounds for time:
200m run
10 Box Jump Overs (30/24”)
200m run
20 KB Deadlifts (2/1.5pd)
200m run
40 Squats

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Plank Plate Slides x 20 Alt reps
Rest 90 seconds

WOD Friday March 15th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 15-20 reps
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 1 round of:
Inch Worm + Push Ups x 4 reps
KB SDHP x 6 reps
Ring Row x 8 reps

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5 reps
– Hang Power Snatch x 5 reps
– Power Snatch x 5 reps

Bar Muscle Up/CTB/Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Banded/Kipping Pull Up x 5 reps
– CTB Pull Up x 3-5 reps
– Bar Muscle Ups x 1-3 reps

2 rounds (Building to Workout Weight)
5 Power Snatch
4 Bar Facing Burpees
– Rest 1 minute –
1-5 Bar Muscle Up/CTB/Pull Up
4 Bar Facing Burpee
– Rest 90 seconds –

WOD

“19.4”

For time: (12 minute cap)
3 rounds of:
10 Power Snatch (95/65)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Bar Muscle Ups
12 Bar Facing Burpees

*Pack
3 rounds of:
10 Power Snatch (75/55)
12 Bar Facing Burpees
3 rounds of:
10 CTB Pull Ups
12 Bar Facing Burpees
*Pup
3 rounds of:
10 Power Snatch (65/45)
12 Bar Facing Burpees
3 rounds of:
10 Pull Ups
12 Bar Facing Burpees

SWOD Thursday March 14th

STRENGTH

A. Every 2 minutes x 4 sets
Front Squat + Push Press
*Sets 1-2 x 5+5 reps @ 70% of 1RM Push Press
*Sets 3-4 x 3+3 reps @ 80%

B1. EMOM x 5 minutes
Power Clean x 5 TnG reps (135-165/95-115)

B2. EMOM x 5 minutes
PowerClean x 3 TnG reps (165-185/115-135)

B3. EMOM x 5 minutes
Power Clean x 1 rep (185-225/135-155)

C. 2 rounds for time:
15 (R) KB Snatch (1.5/1pd)
15 (L) KB Snatch
150ft Dbl-KB Front Rack Carry (1.5/1pd) *25ft sections*
5 Rope Climbs

D. 3 set of:
DB Floor Press x 10-12 reps
Rest 60 seconds
Strict Pull Ups x Max Reps
Rest 2 minutes

WOD Thursday March 14th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson T-Spine Opener x 5 reps/Side
Supine Scorpions x 5 reps/Side
BirdDogs x 5 reps/Side
Cat Camel x 10 reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
7 Hollow Rocks
12 Jumping Lunges

Technique & Review:

Push Press
– Strict Press x 7 reps
– Pause Push Press x 5 reps
– Push Press x 3 reps

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

1 rounds of:
7 Push Press
5 TTB or Knee Tucks
3 Burpees Over the Bar

WOD

4 rounds for time:
21 Push Press (75/55)
15 TTB
9 Burpees Over the Bar

*Pack
4 rounds for time:
15 Push Press (75/55)
12 TTB
9 Burpees Over the Bar
*Pup
3 rounds for time:
21 Push Press (75/55)
15 Knee Tucks
9 Burpees Over the Bar

WOD Tuesday March 12th

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

Every 3 minutes x 5 sets
Deadlift

*Sets 1-3 x 5 reps
*Sets 4-5 x 3 reps

* In sets 1-3 Build up to Heavy set of 5 Reps for the day.
* Sets 4-5 drop down to 60-75% of your Heaviest set of 5 and perform
3 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 5 reps
and then drop down to 60-75% for sets 4-5 for 3 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

3 sets of:
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 60 seconds

SWOD Tuesday March 12th

STRENGTH

A. Every 2 minutes x 4 sets
Power Clean + Front Squat + Clean
*Sets 1-2 x 2+2+2 @ 65-70% of 1RM Power Clean
*Sets 3-4 x 2+1+2 @ 75-80%

B. Every 2 minutes x 6 sets
Back Squat + Front Squat
*Sets 1-6 x 6+3 @ 70% of 1RM Squat Clean
*Perform 6 Back Squats, rack the bar then perform 3 Front Squats.

C. For time:
15.12.9.6.3
Thrusters
Pull Ups
*After each set of CTB Pull Ups perform 6 Bar Facing Burpees
* Rx – 115/85 Thrusters & CTB Pull Ups
* Scaled – 95/65 Thrusters & Pull Ups

D. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

SWOD Monday March 11th

STRENGTH

A. Every 2 minutes x 4 sets
Power Snatch + Snatch Balance + OH Squat
*Sets 1-2 x 2+2+2 @ 65-70% of 1RM Power Snatch
*Sets 3-4 x 2+1+2 @ 75-80%

B. Every 2 minutes x 6 sets
Pause Snatch (BTK)
*Sets 1-3 @ 65-70% of 1RM Snatch
*Sets 4-6 @ 75-85%

C. For time:
9.15.21.27
Cal Row
Row Facing Burpees

D. 3 sets of:
KB Reverse Lunges x 20 Alt reps (2/1.5pd)
Into…
Wtd Sit Ups x 20 reps
Rest 90 seconds

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