Monday, March 9 - Saturday, March 14
Monday, March 9
Warm-up: 12 pvc pass through + 10 alt box step-up + 12 alt single leg v-up + 10 upward to downward dog + 12 alt toe touch from plank + 10/side scorpion stretch
*If completing 26.2, refer to warm-up from Friday, 3/6
WOD:
26.2 (see training from Friday, 3/6)
OR
Complete 5 rounds for time (1:00 rest between rounds) -
10-20-30-40-50
Sit-up
10 burpee box jump over or burpee step-over after each round (24/20 in or lower)
Accessory:
Superset x3 (:90 rest between supersets) -
10-15/side Copenhagen hip dip https://youtu.be/pZdvJzY4Oik?si=3qdovedu4VeAhkuU
:30-:60 Sorenson hold
Tuesday, March 10
Warm-up: 15:00 AMRAP - 6 alt renegade row (light) + 8 bench press (light) + 6 inch worm w/ push-up + 8/side thoracic rotation from runners lunge + :30 Frankensteins
https://youtu.be/GmrEY4evl24?si=LeqFGWcxKG8qG4PK
Strength:
12:00 EMOM -
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
3-5 bench press, building to 70% 1RM or 7/10 RPE
Rest
WOD:
2:00 work / 2:00 rest x5 (20:00) -
200 meter run
Max unbroken bench press @ 70% 1RM or 7/10 RPE
———————
*Pick a weight where you can get 10-15 reps/round (if you fall below 10 reps, drop weight); After 1 unbroken set, re-rack your barbell and rest in the remaining 2:00.
Accessory:
Accumulate 30-50 prone T raise, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=UuM9tEfiQhyvJ1IP
Wednesday, March 11
Warm-up: 10-8-6 KB deadlift (light) + reverse Samson + hamstring scoop + thread the needle w/ thoracic rotation/side + banded pull-apart + banded forward raise
Strength:
Every 2:00 x3 (12:00) -
50-ft/side KB mixed grip carry (2 @ 70/53 or 53/35 or 35/20)
12-15 deadstop KB swing (70/53 or 53/35 or 40/25)
*50-ft Farmers carry = 2x length of gym (switch arm positions after 50 feet)
WOD:
For time -
21-15-9-15-21
Row calories
Toes-to-bar
*Scaling option = 15-12-9-12-15 reps
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00 straddle stretch
Thursday, March 12
Warm-up: 15:00 AMRAP - :30/side banded hip flexor stretch + 10 alt Cossack squat + :30 easy jump rope + 10 bootstrapper + :30 cat cow + 10/side figure-4 w/ rotation
Partner WOD:
In 24:00, complete the following for total bike calories -
2:00 work / 2:00 rest x6 (you go, I go) -
50 double under or 100 singles
Max bike cals in remaining time
——————
*From 0:00-2:00, P1 completes jump rope and bike cals while P2 rests, then from 2:00-4:00 P2 completes jump rope and bike cals while P1 rests, until each partner completes 6 rounds (12 total).
Accessory:
4x10 hamstring curl @ moderate weight (:60 rest between sets)
Friday, March 13
Warm-up: 8-6-4-2 muscle clean (light) + thruster (light) + push-up to pike + alt thoracic reach from low squat + 90 90 hip stretch https://youtu.be/VBBnG1TTeL8?si=dgXI-UejLacnlvef
WOD:
For time (16:00 timecap) -
2 rounds -
12 burpees over the bar
12 cleans (95/65 or 65/45 or 45/25)
12 burpees over the bar
12 thruster (95/65 or 65/45 or 45/25)
——————
2 rounds -
12 burpees over the bar
12 cleans (115/75 or 85/55 or 55/35)
12 burpees over the bar
12 thruster (115/75 or 85/55 or 55/35)
——————-
2 rounds -
12 burpees over the bar
12 cleans (135/85 or 95/65 or 65/45)
12 burpees over bar
12 thruster (135/85 or 95/65 or 65/45)
Accessory:
Superset x3 (:90 rest between supersets) -
10 barbell hip thrust, :01 pause @ top @ moderate weight
10/side deficit clamshell
Saturday, March 14
Warm-up: 2 rounds - :30 Strength warm-up + 10 alt box step-up + :30/side pigeon stretch + 10 alt single leg v-up + :30 cat cow + 10 alt gorilla row (light)
Strength:
In 15:00, work on gymnastics skill or barbell lift of choice
WOD:
20:00 EMOM -
:40 weighted plank @ moderate weight
:40 alt DB box step-up @ 24/20 in or lower (50/35 or 40/25 or 30/15)
:40 weighted v-up @ moderate weight
:40 alt gorilla row (2 @ 53/35 or 40/25 or 35/15)
Rest
Accessory:
200 meter Farmers carry (2 @ moderate weight)