March 8, 2019

Warm up:
400m run
8/8 DB Snatch (light)
10 Walking lunges
8/8 Side Plank rotations
X2

Strength:
Sled Push Down – HEAVY
8 Weighted Dips
Rest 2min
X4

“Randy”
75 Power Snatch (75/55)

Cool Down:
10 DB curls
12 GHD sit ups to parallel
x4 NFT

March 7, 2019

Warm up:
2min Jump rope
8/8 Elbow on knee external rotation
8 Barbell Press
8 Jerk Drops PVC-Bar
X2

Power Jerks
7 sets, 2 reps, start at 70% and increase each set
Rest 90+sec

WOD:
400m run
20 Pull ups
100 Air Squats
20 Pull ups
400m run

March 6, 2019

Warm up:
2min row
10 Bird Dogs
15 External Oblique Opener
8 Barbell Good Mornings
X2

Deadlifts
5-5-3-3 start @65% and increase each set
Immediately into 20 Push ups after each set
Rest 2+min

WOD:
5 Power Cleans 155/105
10 Burpee Over Bar
15 Box Jumps 20”
x5

March 5, 2019

Dynamic Warm up
8 DB Strict Press
10 Hanging Hollow Rocks
10 Ring Rows
X2

Push Press
15min to find a HEAVY 3RM for the day

WOD:
400m run
8 HSPU
16 T2B
x4

March 4, 2019

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

19.2
Amrap 8 minutes:
25 T2B
50 DU
15 Squat Cleans 135/85
25 T2B
50 DU
13 Squat Cleans 185/115

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

March 1, 2019

Dynamic warm up:
10 Bird-Dog
8/8 Powell Raise
10 GHD Hip Ext
X2

Strength:
5 Strict Press start @68%
X5 rest 90sec- 2min

Endurance:
:10 sec Assault bike (HARD)
Rest 90sec
X7

REST 5min

:10 sec Row (Hard)
Rest 90sec

Cool Down:
8/8 Standing ALT DB Curl
10 GHD Sit ups to parallel
X4

February 28, 2019

Warm up:
Banded Shoulder Warm up
Banded Hip Flexor Stretch
X1
20 Jumping Jacks
8/8 Split Stance Good Morning
8/8 DB Snatch
X2

Strength:
2 Hang Power Cleans + 1 Jerk
8 sets
REST 90sec

WOD:
15 SDHP 75/55
10 Box Jump Overs 24/20
5 Bar MUs
x3

February 27, 2019

Warm up:
2min Row
10 Deadbugs
15 Tall kneeling hip hinge banded
8/8 Plank Reach
X2

Strength:
10 Back Squats
Rest 90sec
7/7 DB Row
Rest 90sec
X4

WOD:
50 Slamballs
100 DUs
50 KB swings 53/35
100 DUs

February 26, 2019

Warm Up:
2min Jump Rope
8/8 Elbow on knee external rotation
10 Push ups
:20sec HS hold
X2

Strength:
12 DB Bench
Rest 1min
10 Ring Rows
Rest 1min
X4

WOD:
1K Row
20 DB Shoulder 2 OH 35#s/25#s
10 Burpees
500m Row
20 DB Shoulder 2 OH
10 Burpees

February 25, 2019

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

WOD:
5 Thrusters
Rest 75sec
5 Weighted Supinated Pull ups
Rest 1min
X5

WOD:
19.1
AMRAP 15 minutes:
19 Wall Balls 20/14
19 Cal Row