Programming: March 21st – 25th, 2022
Monday, March 21st, 2022 - (YouTube Video)
Warm up: 3 Rounds
x 20 sec WORK | 10 sec REST
Lunge +Reach 20/14 lbs
Medicine Ball Sit-up 20/14 lbs
Row
V-up
WOD: 30 min AMRAP of:
500m Row OR 2min Cardio
40 DB Box Step Over 50/35 | 24/20
30 Wall Balls 20/14 lbs
20Toes-to-bars
10 Alt DB Squat Snatch 50/35 lbs
Bodyweight:30min AMRAP of:
400m Run OR 2min Cardio
40Lunges
30Jumping Squats
20 V-Ups
10 Drop Squats
Tuesday, March 22nd, 2022 - (YouTube Video)
Warm up: 7 min AMRAP of:
10 Toy Soldiers
10Alternating Superman
10 No Push-up Burpees
5Push-up to Down Dogs
5Shoulder Press 45/35 lbs
5 Push Press 45/35 lbs
Strength: Push Jerk With 2 Second Pause In Dip
2-2-2-2-2-2
DB/Light: Push Jerk
With 2Second Pause In Dip
3-5 Reps Every 2min x 8-10 Rounds
Bodyweight: Pike Push Up
With 2Second Pause in Bottom
5-7 Reps Every 2min (or so) x 8-10 Rounds
WOD: For time:
3 rounds of:
8 Burpee Over Bars
8Shoulder-to-Overhead 95/65 lbs
-- then: 3 rounds of:
6 Burpee Over Bars
6Shoulder-to-Overhead 115/75
-- then: 3 rounds of:
4 Burpee Over Bars
4Shoulder-to-Overhead 135/95
Bodyweight Modifications:
Burpee Over Bar = Burpee Over Object
Shoulder-to-Overhead= Pike Push Up
Wednesday, March 23rd,2022 - (YouTube Videos)
Warm up: 2 rounds for quality of:
250m Row OR 1min Cardio
10 Lunge+ Twists
10 Heel Raises
10 Side Plank Rotations
1Burgener Clean Warm-up
1Burgener Snatch Warm-up
Strength: Every 1 min x 10 min Alternating Between:
1 Power Clean pick load
1 Power Snatch pick load
DB/Light: Every 1 min x 10 min Alternating Between:
2 Power Clean Each Arm
2 Power Snatch Each Arm
Bodyweight: Every 1 min x 10 min Alternating Between:
5 Push Ups
4Burpees
WOD: For time:
750m Row OR 3min Cardio
--then: 15-12-9 reps of:
Power Clean 185/135 lbs
Handstand Push-up
--then:1000m Row OR 4min Cardio
--then: 12-9-6 reps of:
Power Snatch 135/95 lbs
Bar Muscle-up
--then:250m Row OR 1min Cardio
Bodyweight Modifications:
Power Clean = Push Ups
Power Snatch = Burpee
Bar Muscle Ups = Bench Dips
Thursday, March 24th, 2022 - (YouTube Video)
Warm up: 3 rounds
45 secs per station, for max reps of:
Jump Rope
Cossack Squat
Mule Kick Get Up
Wrist stretch
Strength: 1 1/4 Front Squat
3-3-3-3-3
DB/Light:1 ¼ Front Squat
5-7 Reps Every 2min (or so)
x 8-10Rounds
Bodyweight: 1 ¼ Air Squats
10-12Reps Every 2min (or so)
x 10Rounds
WOD: For time:
25-20-15-10-5
Alternating Pistols
50-40-30-20-10
Double Unders
5-4-3-2-1
Front Squats
Rx:225/155 | Int: 185/125 | Scale: 135/95
Bodyweight Modifications:
Front Squats =
20-18-16-14-12
Air Squats
Friday, March 25th, 2022 - (YouTube Video)
Warm up: 2 rounds for quality of:
10 Deep Squat Progressions
10 Leg Swoops
10Down/Up Dog Stretches
10 Active Pigeons
10 Good Mornings
10 High Knees
10 Tuck Jumps
WOD: In 30 mins do:
1600mRun OR 8min Cardio
then in the remaining time, AMRAP of:
10 Tire Flips pick load
1 Sled Rope Pull 90/60 lbs
1 Rope Climb
10 Odd Obj Ground-to-OH pick load
Bodyweight Modifications:
10 Tire Flip = 10 Burpees
1 Sled Pull = 5 Bench Dips
1 Rope Climb = 5 Diamond Push Ups
10Ground to OH = 10 Pike Push Ups
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