Saturday, Mar. 31st, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
High Knees
Butt Kickers

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3

Part 1:

For Time:

3 Mile Run (4800m) directly into

Part 2:

You have 12 Mins to Find a 1 Rep Max Power Clean (each person)

*Two different scores, first score is the time it takes to run 3 miles,
2nd score is total weight lifted as a team.

*Split up the run however you’d like.

Friday, Mar. 30th, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Quad Stretch

Active Samson
Side Lunge

Down Dog to Up Dog
Air Squats

2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Superman

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

3 x 1
3 Front Squats + 1 Pwr Jerk @ 65%

Then

10-15 Mins
Toes to Bar Progression

C) WOD

8 Min Amrap:

3 Thrusters 95/65
3 Toes to Bar
6 Thrusters 95/65
6 Toes to Bar
9 Thrusters 95/65
9 Toes to Bar

Go up by 3 until the end of the 8 mins.

Thursday, Mar. 29th, 2018

 

A) Warm Up

400m Run

2 Rds of:

10 Scorpions
20 Pass Throughs
5 Walkouts

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

16 Min EMOM:

Min 1: 8 Strict Pullups/Ring Rows
Min 2: 20 Total Flutter Kicks
Min 3: 8 Ring Dips
Min 4: :30 Hold Plank

C) WOD

15 Min Amrap:

30 Kb Swings 45/35
20 Box Jumps 24/20
10 Deadlifts 245/165

Wednesday, Mar. 28th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-ups to Down Dog

Fast Row
Air Squats

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 2
Power Cleans @ 75%

C) WOD

5 Rounds, On the 4:00:

25 Air Squats
18/14 Cal Row
7 Clean and Jerks 115/75

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete unbroken on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rowers.

Tuesday, Mar. 27th, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Air Squats
PVC Passthroughs

Walkouts
Cossack Squats
PVC Around the World

Push-up to Down Dog
Active Samson
PVC Overhead Squats

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

B) Strength/Skill

5 x 2

Power Snatches @ 75%

Then

2 Rounds not for time:

20 Weighted Crunches
20 Deadbugs
5 Aquaman w/ 1kg Plate

C) WOD

For Time:

20 Power Snatches 95/65
20 Bar over Burpees
20 Overhead Squats 95/65
20 Bar over Burpees
20 Squat Snatches 95/65

*Time Cap 10 Mins, Scale Accordingly

Monday, Mar. 26th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson

B) Strength/Skill

5 Rds not for time:

5 Dumbbell Rows
5 Seated Dumbbell Presses

*5 Each Arm @ Med-Heavy Weight

C) WOD

For Time:

1500m Row
100 Double Unders
50 Abmat Situps
100 Double Unders
1500m Row

Saturday, Mar. 24th, 2018

 

A) Warm Up

Line Drills
Alternating between :20 seconds light jog and :20 seconds active stretching

Quad Stretch
Knee to Chest
Knucle Drags
Cradle Stretch
Walking Samson
Walkouts
Side Shuffle
Air Squats
Sit-ups
Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches 75/55
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches 95/65
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches 115/80
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches 135/95
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches 155/105

*Split the work however you’d like between the 3 teammates.

Thursday, Mar. 22nd, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Banded Air Squats
Air Squats
PVC Pass Throughs

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

8 Min EMOM

Even Min: :30 Hold Plank
Odd Min: :30 Flutter Kicks

C) WOD

5 RFT:

12 Deadlifts 155/115

200m Run

Wednesday, Mar. 21st, 2018

 

A) Warm Up

:30 Seconds

Down Dog to Up Dog
Active Spidermans
Active Samson
Knuckle Drags
Side Lunge
Air Squats

B) Strength/Skill

5 x 3
Back Squats @ 60%

Then

5 x 2
Push Press @ 75%

C) WOD

8 Rounds of :20 On / :10 Off:
Kb Swings 45/35
Cal Row
Sit-Ups
Shuttle Sprints

Rest 2:00 between movements.

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement.
For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of row and so on.
For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone.
Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.