Programming: March 28th – April 1st,2022
Monday, March 28th, 2022 (YouTube Video)
Warm up: 2 rounds for quality of:
1minDouble Under Practice
10Shoulder Dislocates W/ Pvcs
20 PVCOverhead Squats
5 MuscleSnatch + Power Snatch + Snatches
5 SnatchBalances
Strength: Snatch Balance
3-3-3-3
Then:Squat Snatch 3-3-3
LightWeight: 5-7 Reps for Each
Every2-3 min
DB:1-Arm OH Squat
Then:1-Arm Squat Snatch
4 RepsEach Arm 4 Rounds of Each
Bodyweight:5 x 10 Squat Drops
Then: 4x 8 Burpee High Jumps
WOD:6 mins of:
3 SquatSnatch 135/95 lbs
30Double Unders
Scale:(2:1 Single)
DB/BodyweightModification:
3 SquatSnatch =
3 1-ArmSquat Snatch (Each Arm)
OR: 6Burpee High Jumps
Tuesday, March 29th, 2022
Warm up: 2 rounds for quality of:
10Jumping Air Squats
5 RingRows
10 BoxStep-ups
RingSupport Hold, 20 secs
Skill:Every 2 mins for 10 mins:
3 MuscleUp Progressions
NoBar: Every 2min x 10min
5 BenchDips & 7 Gymnastics Push Ups
RxTest: Max Set of:
UnbrokenMuscle Ups
IntTest: Max Set Of:
UnbrokenStrict Pull Ups
ScaleTest: Max Set of:
UnbrokenInverted Row on Barbell
Bodyweight Test: Max Set of:
UnbrokenGymnastics Push Ups
WOD:3min AMARP x 4 Cycles
3/2Strict Pull-ups
5 BoxJumps, 24/20 in
7 AbMatSit-ups
1minRest Between Cycles
&Continue AMRAP Each Cycle
BodyweightMods: 3min AMARP x 4
5 BenchDips
5 Box ORBroad Jumps OR Lunges
7 SitUps
Wednesday,March 30th, 2022
Warm up: 8 min AMRAP of:
250m RowOR 1min Cardio
10 GoodMornings
10 SumoSquats
10 ScapPush-ups
10Push-up to Down Dogs
Strength:Sumo Deadlift
2-2-2-2-2
DB/Light:Sumo Deadlift
5-7 RepsEvery 2min x 10 Rounds
Bodyweight:10 Sumo Squats
& 8Glute Bridges
Every2min x 10 Rounds
WOD:3 rounds for time of:
10 SumoDeadlifts 225/155 lbs
20Push-ups
250m RowOR 1min Cardio
Dumbbells:3 Rounds for Time
10 SumoDeadlift High Pulls
20 PushUps
200m RunOR 1min Cardio
BodyweightModification: 3 Rounds
12 SumoSquat Jumps
20 PushUps
200m RunOR 1min Cardio
Thursday, March 31st, 2022
Warm up: For Quality
1x (100mJog + 100m Run + 100m Skip + 100m Run)
10Straight Leg Raises
10 OverUnders
10 V-ups
1minCouch Stretch
10 SideLeg Raises
10Single Leg Broad Jumps
1minPigeon Stretch
Endurance:Band Resisted Run:
4x 100 m
NoBand/Partner: 20 High Knees
x 4
Endurance:400m Run For Time
OR 500mRow
OR 2minCardio
WOD:For time:
300m RunOR 90sec Cardio
--then: 3 rounds of:
20Russian KB Swing 53/35 lbs
10Toes-to-bars (OR V-Ups)
--then: 300m Run OR 90sec Cardio
--then: 3 rounds of:
20Russian KB Swing 53/35 lbs
10Toes-to-bars (OR V-Ups)
--then: 300m Run OR 90sec Cardio
Friday, April 1st, 2022
Warmup: 2 rounds for quality of:
200mWaiters Walk 25/15 lbs
10Down/Up Dog Stretches
10 PikePush-ups
10Thread-the-Needles
20secEcho Bike
WOD:
1000Burpees For Time
(2 HourCap)
APRIL
FOOLS!!
Strength:Axle Bar Push Press
1 RepMax
Suggested:5-5-3-2-1….1
DB/Barbell:Push Press
1 RepMax
Suggested:5-5-3-2-1….1
ORMax Rep in a Row
Bodyweight:Pike Push Ups
10-8-6-4-4
Then:Max Rep in a Row
WOD:For time:
100 AxleBar Shoulder-to-OH 95/65
EveryBreak = 5cal Bike
DB/Barbell:For time
100 PushPress
EveryBreak = 5cal Bike
OR:20sec High Knees
Bodyweight:For time
100 PushUps
EveryBreak = 20 High Knees
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