Programming: March 7th - 11th, 2022

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March 6, 2022
Programming: March 7th - 11th, 2022

Programming:March 7th – 11th, 2022

Monday, March 7th, 2022

Warm up: 400m Run OR 2min Cardio

--then: 3 rounds of:

5 HandRelease Push-ups

5Gymnastic Push-Ups

5Diamond Push-ups

5 ArcherPush-ups

5x (2Plank Balance + 1 Kneel To Stand + 2 Lunges)

Strength: Bench Press

2-2-2-2-2

 

1-Arm DBBent Over Row

20-20-20-20

 

DB/KB/Light:Bench Press

3-5 RepsEvery 2 ½ min (or so)

+ 20Reps of Bent Over Row

 

Bodyweight:10 Push Ups

+ 12Bench Dips

Every 2½ min x 8-9 Rounds

WOD: For time:

400mWaiters + Farmer Carry 50/35

-- then:2 rounds of:

20 Alt1-Arm Devil Press 50/35 lbs

10 AltTurkish Get-ups pick load

20 DBLunges 50/35 lbs

-- then:

400mWaiters + Farmer Carry 50/35

 

BodyweightModification: Use Object Such as Paint Can, 5 Gal Bucket, etc for WaitersWalk + Farmers Carry

start& finish

Then: 2Rounds of:

25Burpees

10 AltObject Turkish Get Ups

30Lunges

Tuesday, March 8th,2022

Warm up: 2 rounds of:

30secJump Rope

10 FrontFoot Elevated Reverse Lunge 45”

10 DropSquats

10 BeatSwings

--then:

1Burgener Clean Warm-up PVC

1Burgener Clean Warm-up 45/35 lbs

1-3: Dip& Drive

4-6:Elbows High & Outside

7-9:Clean

10-12:Front Squat


Strength:Squat Clean

+ HangSquat Clean

1-1-1-1-1-1-1

 

DB/KB/Light:Squat Clean

+ HangSquat Clean

3-5 RepsEvery 2 min (or so)

x 8-10Rounds

 

Bodyweight:7 Jumping Squats

+ 5Burpee High Jumps

Every 2min (or so) x 8-10 Rounds

WOD: 12 min AMRAP of:

5 FrontSquats 185/125 lbs

10Chest-to-bar Pull-ups

20Double Unders

 

DB/Light/NoBar: 12min AMRAP

8 FrontSquat

12 BentOver Row w/ 3sec Pause

20Double Unders

 

Bodyweight:12min AMRAP

15Jumping Squats

12 PushUps w/ 3sec Pause in Bottom

20Double Unders

 

Wednesday, March 9th, 2022

Warm up: 2 rounds for quality of:

10 BoxStep-ups

6 PigeonPose On Boxes

10 InchWorm W/Push Ups

10 Lunge+ Twists

5 SquatJumps

20 HighKnees

Strength: Tabata Core Work

4 x 20secs | 5 secs

HollowHold

PlankHold

R SidePlank

L SidePlank

WOD: 4 Rounds

1 min ofEach x Max Reps

EchoBike Calorie

Rest 30secs

WallWalk

Rest 30secs

DB HangPower Clean & Jerk 70/50

Rest 30secs

Box Jump30/24 in

Rest 2mins

 

Bodyweight:

EchoBike = High Knees

DB HangPower Clean & Jerk = Burpees

BoxJumps = Broad Jumps

ORJumping Lunge

 

Thursday, March 10th, 2022

Warm up: 3 Rounds x

30 secWork | 15sec REST

MuleKicks

FlutterKick

GluteBridge

PVC OHSquat + Zotts Press

Then:Burgener Snatch Warm Up

1-3:Dip & Drive

4-6:Elbows High & Outside

7-9:Muscle Snatch

10-12:2” 4” 6” Drop

13-15:Snatch Balance

16-18:Hang Squat Snatch

Strength: Snatch Grip Deadlift  

3-3-3-3-3

DB/Light:Snatch Grip Deadlift OR Suitcase Deadlift

5-7 RepsEvery 2min x 8-9 Rounds

Bodyweight:3 Archer Push Ups + 10 1-Leg Glute Bridges
Every 2min x 8-9 Rounds

WOD: Ingrid -  10 Rounds For Time

3Snatches 135/95 lbs

3Burpees Over Bar

DB: 10Rounds For Time

3 DBSnatch (Each Arm) 3 Burpees Over DB

Bodyweight:10 Rounds For Time

6Jumping Squats 3 Burpees Over DB



Friday, March 11th, 2022

Warm up: For time:

500m RowOR 400m Run

--then: 2 rounds of:

10Medicine Ball Cleans

10 PlankJacks

1minRunners Lunge Stretch

1min CouchStretch

10Standing Calf Raises 3 secs

WOD: For time:

1600mRun OR 2K Row

50 WallBalls 20/14 lbs

800m RunOR 1K Row

35 WallBalls, 20/14 lbs

400m RunOR 500m Row

20 WallBalls, 20/14 lbs

 

DB:Wall Balls = DB Thruster

BW: WallBalls =

60 – 50– 40 Jumping Squats

 

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