Uncategorized

Tuesday, March 17th

Warmup
10 shoulder rollout
10 kip swings
10 kicks on the wall
x3

Lift/Skill
5×2 Clean + 1 Jerk
3×3 Clean Pull

or
3×8 good morning
3×10 dimmel deadlift

WOD
EMOTM for 10min
3 atlas stone
3 wall walk
*lower ww reps if taking loner than :40 seconds

Capacity
5 Power Clean
25ft bear crawl
250m row
x5

Cool Down/Mobility
1min banded couch stretch
each leg

Monday, March 16th

Warmup
200m row
10 box step downs each leg
10 clam shell
x3

Lift/Skill
Front Squat w/ 1 chain @70%
8×2
or
8×5
goblet squats
*as a group every :30 sec

WOD
15 DB or KB Thrusters
10 ghd situp
AMRAP in 7min

Capacity
10 Air squat
10 DB or KB push press
10 vup or situp
AMRAP in 15min

Cool Down/Mobility
25ft banded side shuffle
*each direction
x3

Saturday, March 14th

Warmup
:30 jumping jack
:30 lunge step
:30 burpee
:30 situp
x2

Lift/Skill
review/teach movement

WOD
5 Medball Clean
10 Toes to bar
15 Burpee
ARMAP in 20

Capacity
same

Friday, March 13th

Warmup
10 shoulder rollout
10 kip swings
10 box step up each leg
10 hip bridges
x2

Lift/Skill
Split Jerk @60%
8×2

WOD
5 ctb pullup
5 deadlift (135/95)
5min AMRAP
2min rest
x2

Capacity
10 pullup
10 deadlift
100 singles
AMRAP in 15

Cool Down/Mobility
banded lat
banded front rack
1min each stretch each side

Thursday, March 12th

Warmup
75ft sled pull backwards
10 kicks on to the wall
10 burpees
x3

Lift/Skill
3×10 inverted row
3×10 db reverse fly

WOD
500m row
10 shoulder press
rest as needed
x10

Capacity
same

Cool Down/Mobility
2min thoracic spine
2min lower back

Wednesday, March 11th

Warmup
:30 jumping jack
:30 lunge step
:30 spiderman
:30 scorpion
x2

Lift/Skill
1min plate pinch
1min rest
x3

WOD
7 Back Squat (205/135)
21 Pushup
200m row or run
x3

Capacity
7 Back Squat
14 Pushup
200m row or run
AMRAP in 15min

Cool Down/Mobility
2min frog stretch
1min rest
x2

Tuesday, March 10th

Warmup
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Lift/Skill
5×3 Snatch Balance
or
Thoracic Spine
mobility

WOD
75ft farmers carry
75ft bear crawl
75ft lunge
x 5

Capacity
75ft farmers carry
10 burpees
75ft farmers carry
20 air squat
x10

Cool Down/Mobility
1min  wrist stretch
each side

Monday, March 9th

Warmup
500m row
25ft banded side shuffle each way
x3

Lift/Skill
Front Squat w/ 1 chain @60%
8×2

WOD
10 to 1
Power Clean (185/105)
HSPU

Capacity
10 Hang Power Clean
60 singles
10 burpees
AMRAP in 20min

Cool Down/Mobility
100 band pulldowns
*LIGHT band

Saturday, March 7th

Warmup
:30 jumping jack
:30 lunge step
:30 burpees
:30 situp
x2

5min open stretch

WOD
1 rope climb
5 sdhp
10 hpc
21 lunge step (r+l=2)

Capacity

same

Friday, March 6th

Warmup
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Lift/Skill
Split Jerk @50%
8×2

WOD
1 to 10
Front Squat (135/95)
Ring Dip

Capacity
1 to 10
goblet squat
*20 banded pulldown after
each set of squats

Cool Down/Mobility
1min IT band smash
each side
x2