(551) 427-5077

Wednesday – April 1

Every 6:00 for 4 Sets

800 M Run

30 KB Swings (53/35) OR 30 Hang KB Snatch (15 R / 15 L)

*Record time of each round – try to be consistent (pace the beginning)

*If you’re back is sore from Monday WOD – change KB Swings to Cal Row

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Try to gauge how long this 800 M run is going to take before the workout. The goal should be to NOT put that KB down. Pace the first round more than you think and try to match that score all 4 rounds.

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Suggested Warm Up

2 Minute light jog OR row OR Bike

10 Cossack Squat (5 R / 5 L) – go slow

5 Press Ups in to Downward Dog – Go Slow

1 Minute medium jog OR row OR bike

10 Russian KB Swing

5 Alternating Pigeon Pose – each side

30 Second fast run OR row OR bike

Stretch / roll out calves + feet + hamstrings

Tuesday – March 31

Part 1:

30-20-10

Burpees

Wall Balls (20/14)

*9 Minute Cap

Part 2:

8-6-4-2-1-1

Front Squat

*Build up to a 1 RM type-attempt

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Part 1 is an aggressive pace from the beginning. Try to push through fatigue, you can always do another burpee, you can always do another wall ball.

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SUGGESTED WARM UP

-:20 on / :10 off – 3 Rounds through

Burpees

MB Squats

Alternating Pigeon Pose

*Round 1 Slow – Round 2 Medium – Round 3 fast (Exlcuding pigeon pose)

-Stretch the front rack (wrists / triceps / lats) 2 minutes of each

-Stretch the quads + hip flexors + low back: 2 minutes of each

Monday – March 30

5 Rounds

AMRAP 3 / 1 Minute Rest

9 Deadlifts (185/125)

7 Handstand Push Ups

45 Double Unders

*AMRAP for 3 minutes, rest for 1 minute, then pick up where you left off for one AMRAP score.

Saturday – March 28

In Teams of 2 (1 working / 1 resting)

50-40-30-20-10

Wall Balls

KB Swings (53/35)

then

800 M Run (each run 200 M – 2x each)

then

40-30-20-10

Back Squats (135/95)

Hang Power Cleans

then

800 M Run (each run 200 M – 2x each)

30-20-10

Front Squats (135/95)

DB Cleans (choose weight) – 1 DB per hand

then

800 M Run (each run 200 M – 2x each)

*35 Minute Cap

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Hopefully you bring your legs today! Make the barbell a weight you can squat 7-10 times unbroken for the entire workout. You are going to be fatigued when you get there – be smart! Remember, on DB Cleans just one head of the DB needs to touch the floor!

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SUGGESTED WARM UP

-12 Walking Lunges + 100 M Run – 2x

-Stretch front rack – Band on Rig and/or elbows on box with knees on ground

-6 Wall Balls + 100 M Run – 2x

-Stretch Hips (Pigeon Pose + 3 position stretch)

-6 Back Squats + 6 Front Squats + 100 M Run

-Rollout Lower Back + Groin

9-6-3: KB Swings – Light Hang Cleans – DB Cleans

Friday – March

22-18-14

DB Snatch

Pull Ups

Rest 3 Minutes

18-14-10

DB Snatch

Chest to Bar Pull Ups

Rest 3 Minutes

14-10-6

DB Snatch

Bar Muscle Up

*28 Minute Cap

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Most of today’s workout will be spent on that Pull Up bar. Protect those hands!! The DB Snatch will be more of a distraction than anything – if you hit near failure on the gymnastics – be sure to break the snatches up more than you normally would.

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Warm Up:

2 Sets of: 5 toe touches + 5 press ups (move slow)

2 Sets of: 5 DB Push Press + 5 DB Deadlifts (each arm)

Stretch lower back + thoracic (vertical and horizontal planes)

2 Sets of: 5 Scap Pull Ups + 5 DB Snatch High Pulls (each arm)

2 Sets of: 5 Scap Push Ups + 5 Kips

1-2 Minutes of rolling forearms + Low Back

2 Sets of: 3 Pull Ups + 2 Chest to Bar + 1 Muscle Up + 6 DB Snatches

Thursday – March 26

Part 1:

Every 3:00 for 4 Sets

200/150 M Row Sprint

10 Thrusters (75/55)

10 Box Jumps (24/20)

Part 2:

8-6-4-2-1-1

Front Squat

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Part 1 should be an intense effort, aiming to be done in under 2 minutes per round. This is your LAST heavy front squat day. If you are feeling – go for that 1 RM.

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Warm Up:

Row 200 M (slow)

10 Alternating Pigeon Pose (hold each leg for 3-5 seconds)

Stretch the Front Rack (Knees on ground + elbows on box / Band from rig)

Row 200 M (medium)

5 Pause Front Squats (45/35)

5 Strict Press (45/35)

Stretch Quads / Hip Flexor (Couch stretch – 30-50 seconds each leg)

Row 200 M (fast)

10 Thrusters (45/35)

Roll out thoracic + triceps

Wednesday – March 25

AMRAP 6

3 Strict Handstand Push Ups

6 Box Jump Overs

100 M Run

3 Minute Rest

AMRAP 8

5 Strict Handstand Push Ups

10 Box Jump Overs

200 M Run

3 Minute Rest

AMRAP 10

7 Strict Handstand Push Ups

14 Box Jump Overs

400 M Run

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While the volume and time domains increase, so does the amount of time your shoulders will get to “rest” in between the handstand push up sets. Try to keep the intensity up!

Tuesday – March 24

AMRAP 20

7 Toes to Bar

14 Wall Balls

2 Heavy Hang Power Cleans

*Weight should be 70-75% of 1 RM Clean – try to string together for the entire workout.

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We are looking at staying strong under duress here. Keep. the toes to bar and wall balls intense and test yourself at the barbell.

Monday – March 23

Part 1:

3 Sets (not for time)

20/18 Cal Row

30 ft Walking DB Overhead Lunge (R)

30 ft Walking DB Overhead Lunge (L)

5 Seated Box Jumps

Part 2:

2 x 5 (77-82%)

2 x 3 (82-87%)

2 x 2 (87-92%)

1×4 (at your second set of 3 weight)

Back Squat

Saturday – March 21

In Teams of 2

AMRAP 10

Timekeeper: 100 M Run

Person 2: 3 Strict Pull Ups + 8 Burpees (AMRAP)

5 Minute Rest

AMRAP 10

Timekeeper: 200 M Run

Person 3: 6 Pull Ups + 15 Burpees