Sunday, March 26 - Saturday, April 1

Sunday, March 26 - Rest Day

 

Monday, March 27

Strength: 8 Minute EMOM

Minute 1:

  • 8 Strict Toes to Bar

Minute 2:

  • 12 Push-Ups

WOD: For Time

  • 22 Alternating KB Ground to Overhead (35/55)
  • 22 Burpee
  • 16 Alternating KB Ground to Overhead (35/55)
  • 16 Burpee
  • 12 Alternating KB Ground to Overhead (35/55)
  • 12 Burpee

Olympic Lifting - 6:30PM

  • Hang Muscle Snatch - 3x3
  • Snatch Balance - 2-2-1-1-1
  • Snatch + Snatch - 5 sets

Accessory Work

  • KB Rear Foot Elevated Split Squat - 3x6/leg (view here)
  • Box Jump for Height - 1 Rep Max
  • Weighted Chin Ups - 5x3
  • GHD Hip Extensions - 3x8-10

 

Tuesday, March 28

Strength: 8 Minute MOMO

Back Squat 

  • 5 Reps at 60-65% of 1 Rep Max

WOD: 5 Rounds For Time (compare to 7/21/16)

"Nancy"

  • 400M Run
  • 15 Overhead Squats (63/95)

*25 minute time cap.

 

Wednesday, March 29

WOD Part 1: Max Effort For Time

  • 2K Row

WOD Part 2: 7 Minute AMRAP

  • 10 Box Step-Up (20/24)
  • 15 KB Swings (35/55)

WOD Part 3: Mobility

  • 1 min. Couch Stretch, each leg
  • 1 min. Prone Quad Stretch w/ Band, each leg (view here
  • 10 Inch Worm (pause in cobra pose at bottom of movement)

Olympic Lifting - 6:30PM

  • Press is Split - 4x3
  • Split Jerk - 7 sets
  • Clean + Clean + Split Jerk - 5 sets

Accessory Work

  • Barbell Back Rack Step-Ups - 3x6/leg
  • Strict HSPU - 3xMax
  • Russian KB Swings (55/70) - 3x10
  • GHD Sit-Ups - 5x5

 

Thursday, March 30

Warm-Up: Movement Prep

WOD: 5 Rounds for Time

"DT" (compare to 9/16/16)

  • 12 Deadlift (103/155)
  • 9 Hang Power Clean (103/155)
  • 6 Push Jerk (103/155)

Mobility: 2x (not for time)

  • 10 Resistance Band Leg Raises (each leg)
  • 10 PVC Good Mornings
  • 30 sec. Thread the Needle Stretch, each arm (view here)

 

Friday, March 31

WOD: Death By (compare to 9/9/16)

  • Wall Balls (14/20) (10/10)

 

Saturday, April 1

WOD: For Time

  • 3,000 calorie Row (April Fools!!)

REAL WOD: Chipper for Time

  • 500M Row 
  • 50 PVC Sit-Ups
  • 50 Goblet Squat (35/55)
  • 50 Burpees
  • 50 KB Swings (35/55)
  • 50 Back Extensions 
  • 50 Double Unders
  • 1 Minute Plank Hold
Posted on March 26, 2017 .