March 22, 2019

Warm up:
2min Jump rope
1min Med Ball Pec Walk
X1
12 External Oblique Opener
8 Renegade Rows
8 Chin ups
X2

Bench Press
10-8-6-4-2
Increase weight each set

WOD:
50 DU’s
200m KB Farmers Carry 53’s/35’s
20 T2B
50 DUs
20 T2B
200m KB Farmers Carry
50 DU’s

March 21, 2019

Warm up:
Foam Roll IT band, inner thigh, glutes
3min row
8/8 SA DB press
8 Goblet sqts
8 Ghd Sit ups
X2

Strength:
3 Front Squats @80%-85%
Rest 1min
5 HSPU (def. if able)
Rest 1min
X4

“Karen”
150 Wall Balls

Cool Down:
Easy Assault bike
Foam roll

March 20, 2019

Dynamic Warm up
8 Deadbugs
8/8 Side plank rotations
3 Wall Walks
X2

Strength:
2 Power Clean (singles) 80%-85%
Rest 90sec +
X5

WOD:
50 KB swings 53/35
30 Shoulder to OH 95/65
50 Box Jumps 24”/20”
30 Burpees

March 19, 2019

Dynamic Warm up
16 Reverse Lunges in place
8 DB Press
:25 sec Plank
X2

Strength:
5 Thrusters
Rest 75sec
5 Weighted Chip Ups
Rest 1min
X5

WOD:
800m run
100 Air Sqts
800m run

Cool Down:
30 Ball Toss Situps
:30 Plank
x2

March 18, 2019

Warm Up:
Dynamic Drills
8/8 Shoulder Rotations
8/8 DB Snatch
8 Pushups
x2

19.4
10 Snatch 95/65
12 Bar Facing Burpees
x3
Rest 3 min
10 Bar MU
12 Bar Facing Burpees
x3
Time Cap: 12 minutes

Cool Down:
200m
20 Side Crunches
20 Situps
x3

March 15, 2019

Warm up:
400m run
SA OH carry Down back switch
8 OHS PVC Pipe
8 Ring Rows
X2

Strength:
5 OHS
Rest 1min
30 DUs
Rest 1min
X4

WOD:
10 Shoulder 2 OH 135/95
3 Rope Climbs
20 Cal Assault bike
8 Shoulder 2 OH
2 Rope Climbs
15 Cal Assault bike
6 Shoulder 2 OH
1 Rope Climb
10 Cal Assault bike

March 14, 2019

Warm up:
2min Row
10 KB swings
8/8 Powell Raise
10 Air Sqts
8 Dips
X2

Strength:
3 Hang Squat Cleans (betw 75%-80%)
7 sets, rest 90sec

WOD:
30 Deadlift 225/135
30 Box Jumps 24”/20”
30 Push ups
30 Pull ups

March 13, 2019

Warm up:
400m run
8/8 tall kneeling palloef press
8 Chin ups
:20sec HS hold
X2

Strength:
8 Press
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
5 Burpees
30’ Bear crawl
14 Alt DB Snatch 35/25
30’ Bear crawl
x5

March 12, 2019

Warm up:
400m run
15 Clamshells
8/8 Powell Raise
3 Wall Walks
X2

Strength:
5 Front Squats between 70-75%
Rest 1min
3 Bar MUs (9 pull ups + 9 dips)
Rest 1min
X4

WOD:
1K Row
25’ Front rack walking lunges 40/25s
20 Thruster 75#/55#
50 DUS
20 Thrusters
25’ Front rack walking lunges
1K Row

March 11, 2019

Warm Up:
400m
16 Reverse Lunges
8 DB Press
:30 Plank
x2

19.3
AMRAP 10 minutes:
200ft OH Lunge 50/35
50 Box Step Ups 50/35
50 Strict HSPU
200ft HS Walk

Cool Down:
1 min bike, row, run
20 Alt V-Ups
x4