Programming: March 13th - 17th, 2023

March 12, 2023
Programming: March 13th - 17th, 2023

Programming: March 13th – 17th, 2023

Monday, March 13th, 2023

Warm up: 3 rounds for quality of:

1min Cardio

5 6 Count Burpees

6 World's Greatest Stretches

10 90/90 Hip Mobilities

8 Tempo Air Squats

10 Back Squats

Strength: Back Squat

Warm Up: 2-2 Working: 2-2-2-2-2-2

WOD: 21-15-9 Reps, For Time of:

Back Squat 135/95 lbs

Lateral Burpee (Over Barbell)

Tuesday, March 14th, 2023

Warm up: 3 rounds for quality of:

10 Narrow Squats

6 Donkey Kicks

20sec Handstand Hold

5 Tempo Pike Push Ups

5 Tempo Ring Rows

5 Kipping Swings

WOD: “Mary”

20 min AMRAP of:

5 Handstand Push-ups

10 Alt Single Leg Squats

15 Pull-ups

Wednesday, March 15th, 2023

Warm up: For time:

100m Run

10 Leg Swoops

10 Barbell Good Mornings

-- then: 200m Run

10 Mule Kicks

10 Front Rack Stretches

-- then: 300m Run

10 Fire Hydrants

10 Muscle Cleans

-- then: Burgener Clean Warm-up

Strength: Every 2min X 20min:

1 Snatch Grip Deadlift

+1 Power Snatch

+1 Hang Power Snatch pick load

WOD: 6mins, for max reps of:

800m Run

Max Reps in Remaining Time of:  

Power Snatches 135/95 lbs

Thursday, March 16th, 2023

Warm up: 3 Rounds Of:

30sec WORK | 15sec REST

Echo Bike

Glute Bridge


Elbow Plank

WOD: 5 Rounds

1min Each for Max Reps of:

Row Calorie

Sandbag Hold pick load

Bike Calorie

Air Squat

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Friday, March 17th, 2023

Warm up: 2 rounds for quality of:

20 Jump Ropes

6 Scapular Pull-ups

6 Kip Swings

20sec L-Hang

8 Single Arm Kettlebell Press

Strength: Shoulder Press

Warm Up: 5-5 Working: 5-5-5-5-5

WOD: 3 rounds for time of:

17 Push Press 75/55 lbs

17 Toes-to-bars

17 Unbroken Double Unders

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