Programming: March 20th – 24th, 2023
Monday, March 20th, 2023
Warm up A: 2 Rounds
30 sec WORK | 15sec REST
Tip Toe Walk Forward
Heel To Tip Toe Walk
High Knee
Butt Kick
Leg Swoop
Reverse Lunge-to-High Knee
Good Morning
Banded Sprint
Warm Up B: 3 Rounds Of:
5 Toes To Bar Progressions
5 Deadlifts pick load
3 Pull-ups
3 Deadlifts pick load
3 Chest-to-bar Pull-ups
3 Deadlifts pick load
Endurance: 1 mile Run
WOD: For time:
1 mile Run
-- then: 21 Toes-to-bars
21 Deadlifts 225/155 lbs
15 Pull-ups
15 Deadlifts 225/155 lbs
9 Chest-to-bar Pull-ups
9 Deadlifts 225/155 lbs
Tuesday, March 21st, 2023
Warm up A: 2 Rounds Of:
8 Boot Strappers
8 Squat + Thoracic Rotations
8 Cossack Squats
8 90/90 Switches
12 Glute Bridges
6 Tempo DB Goblet Squats
30sec Plank Hold
Warm Up B: For quality:
2min Front Rack Mobility
20sec Bottom Squat Hold
5 Pause Front Squats
5 Front Squats
Strength: Front Squat
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: 7min AMRAP Of:
1 DB Hang Squat Clean 50/35 lbs
1 Push-up
2 DB Hang Squat Clean 50/35 lbs
2 Push-ups
3 DB Hang Squat Clean 50/35 lbs
3 Push-ups
........................................................................................................
Continue adding 1 rep each round to each movement until time expires.
Wednesday, March 22nd, 2023
Warm up A: 2 Rounds Of:
6 Push-up to Down Dogs
10 Plank + Alt Toe Taps
20sec Arch Hold
20sec Hollow Hold
5 Wall Drills
1 Wall Walk + 20sec Handstand Hold
Skill: 10min Practice
Handstand Push Up
WOD: 9 min AMRAP of:
5 Kipping Handstand Push-ups
10 Shoulder-to-OH 115/75 lbs
15 Sit-ups
WOD: 6 min AMRAP of:
3 Kipping Handstand Push-ups
6 Shoulder-to-OH 115/75 lbs
9 Sit-ups
WOD: 3 min AMRAP of:
1 Kipping Handstand Push-ups
2 Shoulder-to-OH 115/75 lbs
3 Sit-ups
Thursday, March 23rd, 2023
Warm up: 3 Rounds Of:
1min Jump Rope
5 Inchworms
8 Good Mornings
8 Kettlebell Deadlifts
8 Up-Downs
8 Scorpion Stretches
Strength: Romanian Deadlift
Warm Up: 8-8 Working: 8-8-8-8
WOD: “Megan”
21-15-9 Reps For Time Of:
Burpee
Kettlebell Swing 1.5/1 pood
Double Under
Friday, March 24th, 2023
Warm up: 3 Rounds Of:
1min Jump Rope
5 Inchworms
8 Good Mornings
8 Kettlebell Deadlifts
8 Up-Downs
8 Scorpion Stretches
WOD: 5 Rounds
1 Min Per Station Of:
Box Jump 24/20 in
Wall Ball 20/14 lbs
Row Calories
-1min REST-
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