March 24, 2017

Warm up:
400m
8 Press w/DB’s
5/5 single leg bridge
:30sec plank hold

7 Good Morings @20X0
Rest 1 min
7 Press @20×1 @65%
Rest 1min
x4

WOD:
5 Dips
10 Box Jumps 24/20
10/12 Cal Assault bike
Rest 3 mins
X5

March 23, 207

Warm up:
2 min Jump rope
7/7 Single leg Deadlifts
8 Press w/DB’s
8 GHD Sit ups
x2

Skill Work:
20 min : Split Jerk between 75%-85%

WOD:
Buy In: 800m
5 Ring MU’s
15 SDHP 95/65
x3
Buy Out: 800m

March 22, 2017

Warm up:
3 min Row
5/5 Single leg Split Squats
8 Dips
8 Muscle Snatch PVC- Bar
x2

Skill Work:
16 mins: Hang Power Snatch

WOD:
7 Power Cleans @135/95
Sled Push Down Back AS FAST AS POSSIBLE
Rest 4 min
x5

March 21, 2017

Warm up:
400m
8 Thruster w/light DB’s
8 Pull ups
8 GHD sit ups
x2

3 Thrusters from the rack
Rest 2 min between sets
x5

WOD:
:30 sec DB Thruster 40/25
1 min DU’s
:30 sec Burpees
Rest 2 min
X5

March 20, 2017

Warm up:
400m
10 Air Squats
10 Push ups
10 KBS
x2

6 Bench @75% @2011
Rest 1 min
6 Weighted Pull ups@2010
Rest 1 min
X4

AMRAP 11 minutes:
12 Push Press 40#/25#
12 Sit ups
24 DU’s

March 16, 2017

Warm up:
2 min Row
20 Walking Lunges
8 Cluster w/light DB’s
8 GHD Sit ups
x2

3 Power cleans TnG: start @ 70% and increase
4 sets rest 2:30 mins between

8min AMRAP
10/12 Cal Row
6 Clusters @115/75
5 Kipping Pull ups

Cool Down:
800m tempo Run

March 15, 2017

Warm up:
Dynamic Drills

8/8 Weighted step ups 18”or shorter weight on back
Rest 1 min
6 Weighted Dips @2011
Rest 1 min
X4

WOD:
15 SDHP 95/65
15 Push ups
200m
Rest 3 min
x5

March 14, 2017

Warm up:
400m
8 Good Mornings
8/8 Single leg Bridges
8 KBS
x2

7 Deadlifts @65%
Rest 90 sec betw sets
x4

10 min AMRAP
400m
6 Power Cleans @ 75%
3 Ring MU’s
For total rounds and reps
Rest 5 min
x2

March 13, 2017

Warm up:
Sled Push
8 Air sqts – Back Sqts w/bar
8 Press w/ DB’s
8 Ring rows
x2

5 Back Sqt @2111 @70%
Rest 1 min
6 Weighted Pullups @2010
Rest 1 min
x4

WOD:
1 min Push Press 95/65
1 min Box Jumps Step Down 24”/20”
1 min Sit ups
Rest 3min
x 4

March 10, 2017

Warm up:
400m
8 Thruster w/ light DBs
8 Ring rows
8 Burpees
x2

Strength:
Sled Push Down Hvy (Move FAST)
10 Step Up 65# right
Rest :30sec
10 Step up left
Rest 1 min
x4

WOD:
800m
21 Thruster (95/65)
21 Pull ups
400m
15 Thruster
15 Pull ups
200m
9 Thruster
9 Pull ups