Monday, March 23 - Saturday, March 28
Monday, March 23
Warm-up: 15:00 AMRAP - 10/side 1-arm ring row + 5 inch worm w/ push-up + 10 bootstrapper + 5/side thoracic reach from runners lunge + 10 pvc pass through
WOD:
Every 5:00 x6 (30:00) -
400 meter row or ski
2 rounds of Cindy
*Cindy = 5 pull-up + 10 push-up + 15 air squat
Accessory:
Accumulate 30-50/side cable oblique rotation (rest as needed)
https://youtu.be/u2MfrzcJFY0?si=1Wga06wpPMKyFffK
Tuesday, March 24
Warm-up: 2 rounds - 5/side 1-arm seated DB press (light) + :30/side 1-arm banded lat pulldown + 10 banded pull-apart + :30 upward to downward dog flow + 5/side kickstand RDL w/ rotation (light)
WOD:
Superset the following x3 (:90 rest between supersets) -
8-10/side seated 1-arm DB/KB strict press (50/35 or 40/25 or 30/15)
10-12/side 1-arm KB kickstand RDL w/ rotation (53/35 or 40/25 or 30/15)
8-10/side DB/KB row from Sorenson hold (53/35 40/25 or 30/15)
———————-
Superset the following x3 (:90 rest between supersets) -
8-10 hanging strict knees-to-elbow
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm DB straight leg sit-up @ moderate weight
Accessory:
1:00/side banded hamstring stretch
1:00 straddle stretch
1:00/side hip flexor stretch
1:00 banded lat stretch
1:00/side figure-4 stretch w/ rotation
Wednesday, March 25
Warm-up: 8-6-4 muscle clean + alt front rack lunge (light) + box step-up/side + thoracic rotation from runners lunge/side + scorpion stretch/side + :30 jump rope
Strength:
In 16:00, complete the following @ steady pace (rest as needed) -
10-8-6-4-2
Front rack split squat/side (start @ 5/10 RPE and build to 8/10 RPE)
https://youtu.be/VsgCBIQE8gU?si=3y9RBuFWxQe6D_xG
*Power clean barbell from ground for each set to get warm for WOD
WOD:
For time -
50 double under or 100 singles
25 hang power clean (155/105 or 125/85 or 95/65)
25 box jump over or step-over (24/20 in or lower)
100 double under or 200 singles
25 box jump over or step-over (24/20 in or lower)
25 hang power clean (155/105 or 125/85 or 95/65)
50 double under or 100 singles
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
Thursday, March 26
Warm-up: 15:00 AMRAP - :30 Frankensteins + 12 alt single leg v-up + :30 alt calf stretch + 12 alt hamstring scoop + :30 alt quad stretch + 12 alt groiner + :30 high knees
WOD:
32:00 AMRAP @ steady pace (zone 2) -
400 meter run
400 meter row or ski
40/30 calorie bike
40 sit-up
Accessory:
Tabata 1-arm bent-over row (4 rounds/arm) @ 50/35 or 40/25 or 30/15
https://youtu.be/xeJMDUC5nck?si=oCfreKnVgNn15kgI
Friday, March 27
Warm-up: 2 rounds - 12 banded snow angel + 8 bench press (light) + 12 alt thoracic reach from low squat + 8 KB deadlift (light) + 10 thoracic opener on wall ball
Strength:
Every :90 x4 (12:00) -
50-ft Farmers carry @ 70/53 or 53/35 or 40/25 (50-ft = 2x length of gym)
8 bench press (start light and build slightly heavier than your WOD weight)
WOD:
In 15:00, complete the following for total KB swing -
:90 work / :90 rest x5 (15:00) -
18-15-12-9-6
Bench press (135/95 or 95/65 or 65/45)
KB swing in remaining time (53/35 or 40/25 or 30/15)
Accessory:
3x max effort dual DB bicep curl, :06 eccentric tempo @ moderate/challenging weight
https://youtu.be/R8PoUkfweFs?si=tIYHjUGAPRKV7sIh
Saturday, March 28
Warm-up: 10-8-6 overhead squat (start w/ pvc, then empty barbell) + pvc pass through + alt shoulder tap from HS, pike, or plank + kip swing + slow tempo ring row
Strength:
Every 2:00 x4 (16:00) -
6-8 overhead squat, :03 pause in bottom position (light)
:30-:60 handstand work of choice (e.g., HS walk, shoulder taps from HS on wall or from pike on bench, pike-up on rower…)
WOD:
Every 5:00 x4 (20:00) -
200 meter run, row, or ski (or 15/12 calorie bike)
5 bar muscle-up or 10 chest-to-bar pull-up or chin-over bar pull-up
200 meter run, row, or ski (or 15/12 calorie bike)
Accessory:
Mobility as needed