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

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