Monday, March 8 - Saturday, March 13
Monday, March 8
Warm-up: Round 1: 10 air squats + 10 bootstrappers + 10 OHS w/pvc
Round 2: 10 pistol squats to bench + 10 inch worms + 5 muscle snatches (empty bar)
Round 3: :30 handstand hold or plank w/feet elevated + 20 banded pull-aparts
Strength:
10:00 EMOM -
1st: 3-5 wall walks (or pike to plank from box)
2nd: 8-10 pistol squats
WOD:
20:00 EMOM -
1st: :30 bike
2nd: 10 power snatches (95/65 or 75/45)
3rd: :30 bike
4th: 10 overhead squats
*Snatches should be light enough to be touch-and-go. Bike should be high-effort.
Accessory:
Accumulate 30 prone hamstring curls (either on machine, or banded)
Tuesday, March 9
Warm-up: 3 rounds - 10 ring rows + :30 chest opening stretch + 10 banded rows + 10 banded good mornings + 10 scorpions (5/side)
Strength:
Every :90 for 4 rounds -
1st: Max effort strict pull-ups
2nd: 10-12 DB bench press (moderate/heavy weight)
WOD:
For time:
Every 3:00 for 5 rounds -
15 deadlifts (135/95)
15 burpees over bar
Rest 2:00, then complete -
45 deadlifts (225/155)
45 push-ups
*Scale burpees as needed to assure some rest each round
Accessory:
Accumulate 3:00 flutter kicks
Wednesday, March 10
Warm-up: 3 rounds - :20 front rack hold + :20 wrist mobility + 3 slow front squats (high elbows) + :20 bar hang + 10 kip swings
Strength:
In 20:00, work to complete the following power clean sequence, building in weight each round if possible -
5-3-2-2-1-1-1-1
*Complete :30 weighted plank between sets
WOD:
9:00 AMRAP -
8 thrusters (95/65)
6 pull-ups
4 hang power cleans
Accessory:
1-2 rounds - 200 meter KB Farmers carry, heavy
Thursday, March 11
Warm-up: 2 rounds - 10 reverse Samson’s + :30 handstand hold or plank + 20 meter walking lunges + :30 quad stretch/side + 10 v-ups
Strength:
12:00 EMOM -
1st: :30 suitcase lunges
2nd: :30 handstand work*
*HSPU, HSW, handstand hold, plank w/feet elevated, shoulder taps from plank
WOD:
For time -
Buy-in: 50 double unders (or 100 singles)
21-15-9
Toes-to-bar
Box jump-overs or step-overs
Cash-out: 800 meter run, row, or ski
Accessory:
Accumulate 100 Russian twists
Friday, March 12
Warm-up: 3 rounds - 10 alt glute bridge marches + 10 air squats + 10 groiners + 5 back squats w/empty barbell + :30 pigeon stretch/side
Strength:
In 15:00, build to a tough set of 3 back squats
WOD:
For time -
30-20-10
Front squats (135/95 or 95/65)
Sit-ups
KB swings
Accessory:
Accumulate 45 barbell glute raises
Saturday, March 13
Warm-up: 3 rounds - :30 bike + 10 push-ups to pike + :30 side plank/side + 10 banded bent-over rows + 10 banded pass throughs
WOD:
30:00 AMRAP -
400 meter run
20 DB alt snatch (50/35)
10 1-arm DB push jerk (right)
10 1-arm DB push jerk (left)
Accessory:
Accumulate 30 1-arm bent-over rows/side
Monday, 3/1 - Saturday, 3/6
Monday, March 1
Warm-up: 3 rounds - 5 jerk balances + 5 presses from split jerk position + 10 push-ups to pike + 10 air squats for quality; coach to spend a few minutes going over specific clean and jerk techniques.
Strength:
In 14:00, build to a tough complex - 1 power clean + 2 push jerks or split jerks
WOD:
For time (13:00 cap) -
70 thrusters (95/65)
*Every minute, starting at 0, get 5 hang power cleans
Accessory (optional):
3x6/side - single leg KB deadlift
Tuesday, March 2
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 bench press (building towards 65%) + 10 banded pull-aparts + :30 plank + 100 meter run
Strength:
In 12:00, work to complete 4 rounds of the following -
5 bench press @ 60-65% 1RM (or a moderate weight for athlete)
5-7 ring dips, dips off GHD, or 10-14 dips off box or bench
WOD:
20:00 AMRAP -
1,000/800 meter row
30 Russian KB swings (53/35)
30 sit-ups
Accessory (optional):
3x10 DB skull crushers
Wednesday, March 3
Warm-up: 3 rounds - 10 Romanian deadlift w/empty barbell + 10 ring rows + 10 plank-ups + 10 reverse Samson’s
Strength:
In 15:00 -
Complete the following deadlift rep sequence, building in weight each set if possible -
9-7-5-3-1-1-1-1
WOD:
6 rounds for time (18:00 cap) -
9 deadlifts (155/105)
12 pull-ups
15 push-ups
Accessory (optional):
Accumulate 3:00 plank
Thursday, March 4
Warm-up: 200 meter run + 5-4-3-2-1 - pass throughs + overhead squats w/pvc + burpees + inch worms
Extended warm-up:
12:00 EMOM:
1st: :30 penguin jumps
2nd: 6 strict press w/empty barbell
3rd: :30 pendlay row w/empty barbell
WOD:
For time -
12-9-6
Shoulder to overhead (135/95)
50-50-50
Double unders*
Rest 2:00
15-12-9
Shoulder to overhead (95/65)
50-50-50
Double unders
*Sub 50 doubles w/100 singles if needed, or lower reps to 25 if you are somewhat proficient, but still struggle with higher reps.
Accessory (optional):
3x15 banded punches
Friday, March 5
Warm-up: 3 rounds - 10 air squats for quality + 10 v-ups + 10 kips swings + 10 bootstrappers
Strength:
In 14:00, work on a gymnastics skill or lift of choice. In between sets, get a few back squats to get ready for the WOD.
WOD:
In teams of 2 -
20 rounds for time:*
6 back squats (155/105 or 115/75)
8 toes-to-bar
*P1 performs a full round while P2 bikes. Alternate every round.
Accessory (optional):
Accumulate 30 banded quadruped hip extensions/side or 30 GHD hip extensions
Saturday, March 6
Warm-up:
12:00 EMOM:
1st: :30 med ball cleans
2nd: :30 row (easy to moderate pace)
3rd: :30 shoulder taps from plank
WOD:
“Kelly”
5 rounds -
400 meter run
30 box jumps (or step ups)
30 wall balls
*How to base your time - Beginner- 34-40 minutes; Intermediate - 25-31 minutes; Advanced - 19-22 minutes; Elite - 18 minutes or less
Accessory (optional):
200 meter walking cool down
Monday, 2/22-Saturday, 2/27
Monday, 2/22
Warm-up: :60 easy bike + 20 alternating step-ups + 15 pass throughs, followed by: 5-4-3-2-1 - hang snatch + push-ups + horizontal ring rows
Strength:
On a 12:00 running clock, complete 4-5 sets of the following complex -
1 snatch grip deadlift + 1 hang power snatch (above the knee) + 1 power snatch (from ground)
*Build to a moderate weight
WOD:
For time -
40/30 calorie bike
40 single DB alternating step-ups (50/35 or 35/20)
20 single DB OH lunges
40 pull-ups
20 single DB OH lunges
40 single DB alternating step-ups
40/30 calorie bike
*DB can be held in any way above the waist
Accessory (optional):
Accumulate 2:00 hollow hold
Tuesday, 2/23
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 3 back squats (start w/empty bar and build) + 10 bootstrappers + 10 groiners + 10 plank-ups + 10 banded pull-aparts
Strength:
On a 14:00 running clock, build to a tough set of 3 back squats
WOD:
“The Chief”
5 rounds -
3:00 AMRAP:
3 power cleans (135/95)
6 push-ups
9 air squats
:60 rest between rounds
Accessory (optional):
30 GHD hip extensions or 25 banded quadruped hip extensions/side
Wednesday, 2/24
Warm-up: 2 rounds - :30 plate hops + 10 plate ground to overhead + :30 chest opening stretch + 1 jumping pull-up w/:05 chin over bar hold + 10 banded bent over rows
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (once you drop off the bar, rest)
2nd: :45 smooth double unders, 1:1 double single, or smooth singles
*The focus is not on how many you can get in :45, but rather how tight you can stay. Keep an imaginary pencil squeezed under your armpit and only move at wrist. Keep a light, steady jump on your toes (no stomping)
WOD:
10 rounds for time -
12 push press (95/65)
24 double unders (or 48 singles)
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Thursday, 2/25
Warm-up: 3 rounds - :30 plank + 10 reverse Samson’s + :30 elevated pigeon stretch/side + 10 push-up to pike + :45 easy row
Strength:
12:00 EMOM:
1st: 15 weighted, straight-leg sit-ups
2nd: 15 Russian KB swings, moderate to heavy
3rd: 5 deadlifts (slowly building to the weight you plan to lift in WOD)
WOD:
4 rounds for time -
15 toes-to-bar
15 deadlifts (225/155 or 155/105)
400 meter run (or row)
Accessory (optional):
Accumulate 30 barbell glute raises
Friday, 2/26
Warm-up: 2 rounds - 5 burpee broad jumps + 5 bench press w/empty bar + 10 muscle cleans + 10 front squats + 10 pass throughs
Strength:
On a 14:00 clock -
Bench press - build to a tough set of 3
WOD:
In teams of 2, one partner working at a time (20:00 cap) -
8 rounds (4 per partner):
10 hang cleans (95/65)
8 burpees over bar
Directly into:
8 rounds (4 per partner)
8 hang squat cleans (95/65)
10 calorie ski
Accessory (optional):
200 meter Farmers carry
Saturday, 2/27
Warm-up: shoulder mobility (coaches choice), directly into 3 rounds - 10 banded pull-aparts + 5 calorie bike + 10 overhead squats w/pvc or empty barbell + 5 Sotts press w/pvc or empty barbell
Strength:
In 12:00, work to a challenging set of 3 overhead squats, or spend this time working on overhead squat mobility and form
WOD:
On a 4:00 running clock, complete 4 sets of the following:
500/400 meter row
15 power snatch
Max double unders in remaining time
:60 rest between sets
*Snatch reps decrease by 3 each set….15,12, 9, 6
Set 1 - 15 reps @ 95/65, or 65/45
Set 2 - 12 reps @ 115/75 or 75/55
Set 3 - 9 reps @ 135/95 or 95/65
Set 4 - 6 reps @ 155/105 or 115/75
Accessory (optional):
Accumulate 2:00 side plank/side + 50 weighted side bends/side
Monday, 2/15-Saturday, 2/20
Monday, 2/15
Warm-up:
15:00 EMOM -
1st: :30 handstand hold, pike hold, or plank
2nd: :30 v-ups for quality
3rd: 15/10 calorie sprint (bike, row, or ski - athlete’s choice)
WOD:
8:00 AMRAP:
8 toes-to-bar
8 handstand push-ups
8 1-arm DB clusters
:60 rest
6:00 AMRAP:
6 toes-to-bar
6 handstand push-ups
8 1-arm DB clusters
:60 rest
4:00 AMRAP:
4 toes-to-bar
4 handstand push-ups
8 1-arm DB clusters
*scaling options - knees to elbow or v-ups instead of toes-to-bar; pike push-ups, hand release push-ups, or seated DB press instead of HSPU.
Accessory (optional):
200 shoulder taps from plank (each tap counts as 1)
Tuesday, 2/16
Warm-up: 3 rounds - 5 muscle cleans + 10 elbow punches + 5 front squats + 10 groiners + 5 bootstrappers
Strength:
In 14:00 -
Work to a tough power clean or squat clean single (athlete’s choice)
WOD:
For time -
100 double unders
35 hang power cleans (95/65)
75 double unders
25 hang power cleans (115/85)
50 double unders
15 hang power cleans (135/95)
25 double unders
5 hang power cleans (155/105)
*Single under reps will be 200-150-100-50
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Wednesday, 2/17
Warm-up: 2 rounds - 20 m walking alt quad stretch + 20 m Spider-Man + 10 ring rows + 10 inch worms w/push-up
Strength:
12:00 EMOM -
1st: 6-8 renegade rows
2nd: 10-15 deficit push-ups from plates or 15-20 traditional push-ups
3rd: :30 weighted glute bridge hold
WOD:
4 rounds for time -
21 wall balls (20/14)
15 front squats (155/105 or 115/75)
9 pull-ups
*:60 rest between rounds
**Score is the time for your slowest round
Accessory (optional):
Accumulate 60 banded lat pull-downs or 30 cable pulls
Thursday, 2/18
Warm-up: 2 rounds - :60 easy bike + 20 meter walking lunges + 10 pass throughs + 5 muscle snatches + 10 plank-ups
Strength:
In 12:00 complete the following EMOM -
Minutes 0-4: 3 tall snatches (light weight)
Minutes 4-8: 1 power snatch + 4 OH lunges (moderate weight)
Minutes 8-12: 1 power snatch (moderate to heavy)
*The goal is to build in weight each segment. Have plates close so that you can quickly add.
WOD:
Buy-in: 1,000 meter row
Directly into 3 rounds -
30 alt DB snatch (50/35)
20 single arm overhead lunges (50/35)
10 burpees over DB
*10 per side each round for OH lunges, 20 total
Accessory (optional):
Accumulate 2:00 banded side steps
Friday, 2/19
Warm-up: 2 rounds - 10 RDLs w/empty barbell + 10 suitcase dual KB deadlifts + :30 elevated pigeon stretch/side + :30 t-spine stretch, followed by specific warm-ups for max out Friday choice.
Strength:
In 14:00, work on skill or lift of choice. Get a few deadlift reps between sets, working toward the weight you plan to lift in WOD.
WOD:
For time:
30-25-20-15-10
Bike cals
10-10-10-10-10
Deadlifts (225/155)
*Rx plus weight - 275/185
Accessory (optional):
Accumulate 100 sit-ups
Saturday, 2/20
Warm-up: 5-4-3-2-1 - ring rows + strict press + push press + push-up to pike; followed by shoulder mobility (coaches choice)
WOD:
Every 10:00 for 4 rounds -
300 meter row
50 double unders or 100 singles
20 toes-to-bar, knees-to-elbow, or 40 v-ups
20 push press (95/65)
300 meter row
Accessory (optional):
3 rounds - max effort strict pull-ups; get sufficient rest between rounds
Monday, 2/8 - Saturday, 2/13
Monday, 2/8
Warm-up:
12:00 EMOM -
1st: :30 hollow hold w/pvc
2nd: :30 arch hold w/pvc
3rd: 10 kip swings or 5 hips-to-bar swings
WOD:
3 rounds for time -
20/15 calorie bike
15 pull-ups
20 overhead walking lunges (95/65 or 65/45)
Rest 3:00
1 round for time -
60/45 calorie bike
30 pull-ups
40 overhead walking lunges (95/65 or 65/45)
Accessory (optional):
5:00 active recovery on rower - easy pace
Tuesday, 2/9
Warm-up: 2 rounds - 5 back squats + 10 reverse Samson’s + 10 walk-outs w/push-up + 10 Kb suitcase deadlifts/side + :20 handstand hold or plank
Strength:
In 14:00 -
Back squats - work to a tough set of 3
WOD:
In 20:00, work to complete the following:
20-15-10-15-20
Deadlifts (225/155)
Handstand push-ups*
Max row calories in remaining time
*Pike push-ups or hand-release push-ups to scale
**Score is row calories
Accessory (optional):
2 rounds - :60 elevated pigeon stretch/side
Wednesday, 2/10
Warm-up: 2 rounds - 5 split jerk balances + 8 presses from split jerk position + 6 burpee step-ups + 10 pass throughs + :30 jump rope
Strength:
In 14:00, work to a tough clean and jerk single
WOD:
For time -
Buy-in: 100 double unders
Directly into -
30-20-10
Toes-to-bar
Single DB Devils press (50/35)
*Split Devils press however you would like, just make sure to get equal reps per side. For example, the first round you will get 15/side (30 total).
Accessory (optional):
Accumulate 200 flutter kicks (each kick counts as 1)
Thursday, 2/11
Warm-up: 3 rounds - 10 hand release push-ups + 10 pass throughs + 10 bench press w/empty barbell + 10 calorie ski
Strength:
12:00 EMOM:
1st: 5-7 ring dips, dips off GHD, or 12-15 dips off box or bench
2nd: :30 weighted plank
WOD:
10-9-8-7-6-5-4-3-2-1
Bench press (135/95 or 115/75)
1-2-3-4-5-6-7-8-9-10
Strict pull-ups
Accessory (optional):
30 1-arm bent over rows/side, moderate weight
Friday, 2/12
Warm-up: 5-4-3-2-1 - RDL’s + muscle cleans + front squats + burpees; followed by hip mobility (coaches choice)
Strength:
Complete 1 squat clean every :60 for 12:00, adding weight each time if possible
WOD:
For time with a partner-
P1 completes 8 front squats (95/65) + 8 burpees over bar
P2 rows for max calories
*Once P1 finishes 1 round, partners switch
**Go until you hit 200 calories total, between both partners.
Accessory (optional):
Accumulate 40-60 barbell glute raises
Saturday, 2/13
Warm-up: 3 rounds - 16 alt step ups + 10 pass throughs + 5 muscle snatches w/pvc or empty bar + 10 OHS w/pvc or empty bar
Strength:
Every :90 for 4 rounds -
1st: 3 touch-and-go power snatches + 3 overhead squats (stay light to moderate)
2nd: :45 smooth double unders, or 1 double + 1 single, or smooth singles
WOD:
For time:
50 alt DB snatch (50/35)
30 double unders
40 alt DB snatch
30 double unders
30 alt DB snatch
30 double unders
20 alt DB snatch
30 double unders
10 alt DB snatch
30 double unders
Accessory (optional):
Accumulate 100 hollow rocks - every time you break, get a :30 plank