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Tuesday April 1
Skill - 1600m partner row WOD - Triple Threat 6 Min AMRAP 1 Rope Climb (knotted) (3 rope pulls) 3 Deadlifts (275/185) (225/135) (155/95) 5 Push-ups Rest 3 minutes 6 Min AMRAP 3 pull-ups (mod PU) (jump PU) 6 T2B (knee ups) (lying t2b) 9 Wall Balls (20/16) (16/14)(14/10) Rest 3 minutes One mile run
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Monday March 31
Strength - back squat Deload Warmup 5@40% 5@50% 5@60% WOD 1 - Open 14.5 For time Rx 21-18-15-12-9-6-3 Thrusters 95 / 65 Bar Facing Burpees L2 Thrusters 75/45 Bar Facing Burpees L1 Thrusters 55/25 Modified Burpees Or WOD 2 1 mile run 100 Russian twist 35/26 1 mile run Friday March 28
Strength Deadlift 90% of 1RM WARMUP 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - 2RFT 800m run 50 sit-ups 800m row Thursday March 27
Skill - parallette pass thrus WOD - 5RFT Rx 400m run 15 Burpees 15 Box jumps 24" L2 400m run 15 Burpees 15 Box jumps 20" L1 200m run 15 modified Burpees 15 Box jumps/Step ups 12" Wednesday March 26
Strength Bench Press or Press 90% of 1RM WARMUP 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - 15 min amrap Rx 5 deadlift 225/185 10 KB swings 53/35 20 DB Snatch 50/30(split reps) 30 sit-ups L2 5 deadlift 155/115 10 KB swings 44/26 20 DB Snatch 35/25 (split reps) 30 sit-ups L1 5 deadlift 115/75 10 KB swings 35/13 20 DB Snatch 25/15 (reps) 30 sit-ups Tuesday March 25
Skill - HSPU WOD - Bump-A$$ (10 RFT) Rx 30 DU 20 Push ups 10 pistols L2 15 DU 20 push-ups 10 pistols L1 60 JR 20 modified push-ups 10 modified pistols Monday March 24
Strength Back Squats - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - Open 14.4 14 minute AMRAP Rx 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 /14 lb 30 cleans, 135 /95 lb 20 ring muscle-ups L2 60 calorie row 50 T2B 40 WB 16/12 30 cleans 115/75 20 ring pull-ups L1 30 calorie row 50 lying T2B 40 WB 14/10 30 cleans 75/35 20 ring rows Friday March 21 Strength - Deadlift - Wendler Week 2 Warmup 5x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps EMOM x 16 (alt every minute) Rx 10 Power Snatch (105/75) (even) 10 Leg Lifts (odd) L2 (85/55) L1 (65/35) Thursday March 20 Skill - GOAT Work WOD - 1RFT 1000m row 75 sit-ups 50 Front squats115/75 25 pull-ups 1000m run Wednesday March 19 Strength - Bench press or press Wendler Week 2 Warmup Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - 15 min amrap 6 Turkish getups (alt) 35/26 12 slams 35/25 200m run with slam |
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