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Thursday – March 21

Part 1:

4 Sets (not for time)

250/200 M Row

20 Hollow Rocks

10 Devils Press

3-5 Ring Muscle Ups OR 1 Minute of MU Work

*Rest 1-2 Minutes between sets

Part 2:

10-15 Minutes

Mobility OR Skill work

Wednesday – March 20

2 Rounds

3 Minutes

200 M Run

12 Burpees

Max Wall Balls

1 Minute Rest

3 Minutes

200 M Run

12 Wall Balls

Max Burpees

1 Minute Rest

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Move.  Adjust your intensity based on how many days in a row you have been in the gym.  If that number is 3 or greater – use today for blood flow and to cool down your nervous system.  If it is less, get after it!

Tuesday – March 19

Part 1:

10-10-8-6-4-2

Bench Press

*1 Rope Climb OR 5 Strict Pull Ups/Ring Rows OR 10 KB Swings after each set

Part 2:

8 Minute Rep Ladder

4 Box Jumps (30/24)

4 Strict Press (75/55)

4 Chest to Bar Pull Ups

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Pushing and pulling are among the basic building blocks of fitness, and pairing them is a simple yet extremely effective for building strength.  In between bench press sets, choose a pulling movement that is challenging for you – push it just past your comfort zone.

Monday – March 18

For Time

21 Thrusters (105/70)

12 Deadlifts (105/70)

12 Hang DB Snatch (6 R / 6 L)

1 Minute Rest

18 Thrusters

14 Deadlifts

14 Hang Db Snatch (7 R / 7 L)

1 Minute Rest

15 Thrusters

16 Deadlifts

16 Hang DB Snatch (8 R / 8 L)

1 Minute Rest

12 Thrusters

18 Deadlifts

18 Hang DB Snatch (9 R / 9 L)

*20 Minute Cap

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There is a direct and positive correlation today between technique and speed.  While these movements are not overly complicated, we all know the pain of thrusters combined with… well, just about anything else.  Survive all 4 rounds of today’s workout by focusing on your squat and deadlift basics.

Saturday – March 16

10 Rounds

12 Wall Balls (20/14)

10 Shoulder to Overhead (135/85)

8 KB Swings (53/35)

then

1,200 M Run (each person runs 200 M 3x)

then

10 Rounds

12 Wall Balls

10 Shoulder to Overhead (135/85)

8 KB Swings

*30 Minute Cap

Friday – March 15

Crossfit Open 19.4

RX

3 Rounds

10 Snatches (95/65)

12 Bar Facing Burpees

3 Minute Rest

3 Rounds

10 Bar Muscle Ups

12 Bar Facing Burpees

*12 Minute Cap

SCALED

3 Rounds

10 Snatches (65/45)

12 Bar Facing Burpees

3 Minute Rest

3 Rounds

10 Pull Ups

12 Bar Facing Burpees

*12 Minute Cap

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Decisions, decisions. Go all out in the first part and hope the 3 minutes provide enough recovery? Muscle Snatch? Power Snatch? What should your rep scheme be? We practice and talk about these details all year….hopefully you paid attention.

Thursday – March 14

Part 1:

12-15 Minutes

1 Power Snatch + 1 Snatch

Rest 5-10 seconds

1 Snatch

Part 2:

2 Sets

10 Thrusters

10 DB Deadlifts

10 DB Hang Cleans

*Rest 1-2 Minutes between sets

*Choose weight, think medium-to-heavy caliber.

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Prep yourself for movements we may see tomorrow. This is not a “PR” day. Move well, be ready for tomorrow!

Wednesday – March 13

3 Rounds

4:00 on / 4:00 off

3 Muscle Ups OR Chest to Bar Pull Ups

10 Russian KB Swings (53/35)

10 Box Jumps (24/20)

10/7 Cal Row

10 Box Jumps

10 Russian KB Swings

Max Muscle Ups OR Chest to Bar Pull Ups

*Record total MU / C2B at end

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All this rest means each working interval should be close to max intensity. ADVICE…DO NOT RIP. You could always change the max rep portion to STRICT PULL UPS if you need to protect those hands!

Tuesday – March 12

From 0:00 – 10:00

EMOM 10

25 seconds Bar Facing Burpees

From 17:00 – 26:00

AMRAP 9

5 Deadlifts (225/155)

10 Hand Release Push Ups

*Add 2 push ups each round

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Good old conditioning work in Part 1, intensity should be high and your goal should be to have a minimal spread between your highest and lowest sets. Be mindful of your technique on the heavy, fatigued deadlifts. This workout will end up being slower than you think, but remain consistent with your movement at both parts!

Monday – March 11

Part 1:

3 Rounds

15 Chest to Bar Pull Ups

15 Hang Power Snatch (95/65)

15 Overhead Squats (95/65)

*15 Minute Cap

Part 2 (Optional):

10-15 Minutes

Muscle Up Work

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Be prepared for your grip to approach failure and plan accordingly. Unbroken isn’t necessary, but go in with a plan at each movement and stick to it. We think muscle ups are coming….so get some work in while under fatigue.