Monday, March 16 - Saturday, March 21
Monday, March 16
Warm-up: 8-6-4 muscle snatch (light) + kip swing + 1-arm ring row/side + push-up to pike + thread the needle w/ thoracic opener/side + :30 banded pulldown from hollow + :30 jump rope
*If completing 26.3, see warm-up from Friday, March 13
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
3-position power snatch @ light/moderate weight
*Reps do not need to be unbroken; Strength is optional if doing 26.3
https://youtu.be/_rNAk6SSgR8?si=sP4svTy_U1EZzqlq
WOD:
For time -
2-4-6-8-10
Bar muscle-up (or 4-8-12-16-20 kipping pull-up)
60-50-40-30-20
Double under (or 120, 100, 80, 60, 40 singles)
OR
26.3 (see training from Friday, March 13)
Accessory:
1:00/side banded lat stretch
1:00 thoracic opener on wall ball
1:00 chest opener stretch on rings
Tuesday, March 17
Warm-up: 2 rounds - 10 alt box step-up + 10 alt Cossack squat + 10 reverse Samson + 10 alt hamstring scoop + 10 upward to downward dog + 10 cat cow
WOD:
In 25:00, complete the following for total calories (row + bike) -
Every 2:00 x5 (0:00-10:00) -
20 sit-ups
Max bike calories in remaining time
-5:00 rest (10:00-15:00)-
Every 2:00 x5 (15:00-25:00) -
20 box jumps or step-ups @ 24/20 in or lower (scale to 12-15 reps)
Max row or ski calories in remaining time
Accessory:
Tabata alt KB gorilla row (2 @ 53/35 or 35/35 or 25/15)
https://youtu.be/Ln1j7lm6SrE?si=DA1k_U6q9h2mesPE
Wednesday, March 18
Warm-up: 8-6-4 clean pull + clean high + muscle clean + front squat (light) +
Strength:
Every 2:00 x6 (12:00) -
1 power clean + 2 hang power clean + 3 front squat
*Start light (5/10 RPE) and build to a challenging complex (8/10 RPE)
WOD:
In 18:00, complete the following -
“The Chief”
3:00 AMRAP x5 (1:00 rest between AMRAPs) -
3 power clean (135/95 or 95/65 or 65/45)
6 push-up
9 air squat
*Start each AMRAP at the beginning; score is sum of total reps for each movement
Accessory:
3x8-10 dual DB bicep curl, :06 eccentric tempo
https://youtu.be/9tLWzt4gFaU?si=bgpNEadXjbVXJDyD
Thursday, March 19
Warm-up: 15:00 AMRAP - 12 pvc pass through + 10 supine toes-to-rig + 8 alt groiner + 6 inch worm w/ push-up + 8 banded pull-apart + 10 banded good morning
Strength:
12:00 EMOM -
12 DB lat pullover (50/35 or 40/25 or 30/15)
12 chest supported lat kick back (2 @ 50/35 or 40/25 or 30/15)
12 DB bent-over reverse fly (2 @ light/moderate weight)
Rest
WOD:
For time -
400 meter row or ski
30 toes-to-bar, knees-to-elbow, or v-ups
400 meter row or ski
10 wall walk
400 meter row or ski
30 toes-to-bar, knees-to elbow, or v-up
400 meter row or ski
Accessory:
Tabata KB weighed side bend @ 70/53 or 53/35 or 40/25 (4 rounds/side)
Friday, March 20
Warm-up: 2 rounds - 4 DB deadlift + 6 alt reverse suitcase lunge + 8 DB bench press + 10 alt renegade row (light weight for all movements) + :30/side figure-4 w/ rotation + :30/side scorpion stretch
WOD:
32:00 EMOM -
15 DB deadlift
12 alt DB suitcase reverse lunge https://youtu.be/GaJgv23695g?si=LZWXMw0hwvhZlMVS
12/9 calorie bike
Rest
15 DB bench press
12 alt renegade row
200 meter run
Rest
*Suggested DB weight for all comments = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Superset x3 (:90 rest between supersets) -
10 GHD hip extension
:30 Sorenson hold
Saturday, March 21
Warm-up: 2 rounds - 6 back squat (light) + :30 easy jump rope + 10 alt single leg v-up + :30/side pigeon stretch + 12 bootstrapper + :30/side banded hamstring stretch
Strength:
Every 3:00 x5 (15:00) -
18 back squat @ 50% 1RM
15 back squat @ 55% 1RM
12 back squat @ 60% 1RM
9 back squat @ 65% 1RM
6 back squat @ 70% 1RM
WOD:
For time -
“Annie”
50-40-30-20-10
Sit-ups
Double under (or 100-80-60-40-20 singles)
Accessory:
3x10-12/side cable oblique rotation