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W.O.D.

Thursday – March 5

AMRAP 20

1 Ring Muscle Up (Scale = 2x Pull Ups or 1x Bar MU)

10 Alternating Hang DB Snatch

5 Handstand Push Ups

2 Heavy Deadlifts (aim 70-80%)

*Add 1 Ring MU or 2 Pull Ups per round

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This won’t be as intense as the Wednesday workout when it comes to your rate – but these movements are more complicated and will require more focus. Pick a weight that makes you stop and really set up for.

Wednesday – March 4

6 Minutes to complete 3 Rounds

12 Wall Balls (20/14)

12 KB Swings (53/35)

12 Bar Facing Burpees

*If complete – finish with Max Bar Facing Burpees

4 Minute Rest

6 Minutes to complete 3 Rounds

12 KB Swings

12 Bar Facing Burpees

12 Wall Balls

*If complete – finish with Max Wall Balls

4 Minute Rest

6 Minutes to complete 3 Rounds

12 Bar Facing Burpees

12 Wall Balls

12 KB Swings

*If complete – finish with Max KB Swings

*Record total reps from each individual 6 minute working period

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Barbell Class – 815pm (All levels welcome!)

A) 5 sets:

Banded hip thrust x 10 @ 31X1

Banded air squat x 10 @ 2011

B) Pause squat clean

Triples to “heavy 3”

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Simple movements. Two separate 4 minute resting periods. Simple concept. Go hard from the beginning, try to hold on as best you can, challenge yourself to be quick and assertive with transitions.

Tuesday – March 3

Part 1:

2 Rounds (not for time)

25/20 Cal Row

30 Alternating Step Ups

100 ft Bear Crawl OR 50 ft Handstand Walk

Part 2:

2×5 (75-80%)

2×3 (80-85%)

2×2 (85-90%)

1×8 (same weight as second set of 5)

Front Squat

*Same routine as the back squats last week

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Approach Part 1 at a 60-70% effort – don’t sell out at any point. Scale the Step Up reps if needed and if you want to work on HS walks – here is a good opportunity. The focus of the day is heavy front squats. You will see this again – so if your front rack or legs don’t feel strong, take the % down 5-10%.

Monday – March 2

AMRAP 24

3 Strict Pull Ups

6 Hand Release Push Ups

20 Double Unders

6 Hang Snatch

20 Double Unders

*After every 3 rounds, add weight to barbell. Prescribed weights are:

75/55 (Rounds 1-3)

95/65 (Rounds 4-6)

115/75 (Rounds 7-9)

125/85 – If you reach this weight – stay here for the rest of the workout

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This workout will start off as a test to your capacity with body weight strength and double unders. The second half will turn in to a test of your ability to efficiently snatch a barbell with a fatigued upper body. Mechanics are VITAL from the start.

Saturday – February 29

In Teams of 2 (1 working / 1 resting)

10 Rounds (5 each)

12 DB Front Rack Walking Lunges

*I go, you go

then

42-30-18

Handstand Push Ups

DB Goblet Squats

then

10 Rounds (5 each)

12 DB Front Rack Walking Lunges

*I go, you go

then

42-30-18

Cal Row

Burpees Over Rower

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You are going to battle the leg fatigue on this one. Be aware of how heavy this legs feel, especially when trying to jump over the rower. I think breaking this up in to sets of 6-10 reps at a time is the way to go.

Friday – February 28

5 Rounds

7 Hang DB Clean and Jerk (R and L)

14 Box Jumps (24/20)

7 Deadlifts (185/125)

14 Pull Ups

*28 Minute Cap

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Let’s earn the weekend!! This is a grinder. Come in with a goal – whether it is time-per-round based or how you plan to break up the movements.

Thursday – February 27

Part 1:

4 Sets (not for time)

5 Tempo Bulgarian Split Squats (30×1) – each leg

1 Rope Climb OR 5 Strict Pull Ups

10 Tempo DB Bench Press (30X1)

1 Minute Bear Crawl OR Handstand Walk

1 Minute intense Row OR Bike OR Ski OR Run

Part 2:

8-6-4-2-1

Front Squat

*Record heavy single

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Strength + Skill Day! Part 1 will take 15-20 minutes but you should be ready to dive right in to the squats. Don’t blow it out on the sets of 8-6-4…increase loads but save some in the tank for the 2 and 1.

Wednesday – February 26

21-18-15-12-9-6-3

Straight Leg Sit Ups

Push Ups

Toes to Bar

Seated 1 Arm DB/KB Press (each arm)

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Barbell Class – 715pm (All levels welcome!)
A) 5 sets:

Bench press x 5 @ 31X1
5 front scale to back scale (L/R)

B) Split jerk (with 3-sec pause)

5-5-3-3-3-1-1-1

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You have a couple of new-ish movements here that are going to make the movements you know a little more difficult. The pace on this does NOT need to be super fast – get the reps in. One more thing….the weight of the press should be something you can do 7+ reps of in a row on each arm prior to the workout. A good goal is to not let that thing hit the ground until each set is done!

Tuesday – February 25

Every 2 Minutes for 5 Sets

6 Burpees over Bar

2 Clean and Jerks

*MUST BE COMPLETE IN UNDER 1 MINUTE

*Record heaviest successful weight

Rest 5 Minutes and take 25-35% off the bar, then

AMRAP 10

3 Clean and Jerks

20 Double Unders

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We are going to work on some partially-fatigued lifting. Suggestion, don’t sell out on the burpee pace. You shouldn’t need more than 20-25 seconds to get the two heavy clean and jerks in. Part 2 should be a weight that can be done with quick singles throughout. An attainable goal here is 10+ rounds.