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Monthly Archives: March 2018

Friday 3.23.18

Warmup
0-3
bike or row
4-10
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
Skill Work
2-20 min
3x20
a. clean grip bench press
b. kb row (10ea)
c. kb alt press (10ea)
Chipper
start at 30
50 bike
40 wb
30 burpee box jump
20 alt sand bag lunges
10 turkish get ups

Thursday 3.22.18

Warmup
 0-12
bike or row for 3 min
20 air squats
10 squat jumps
duck walk - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
monster walk backwards and frontwards back
Skill Work
6x4 Back Squat EMOM (from rack)
6 minutes @ 70% of 1rm
Metcon 
amrap 15 min
15 DL 225/155, 185/135, 155/105, 135/85
15 bar jump over
15 T2B
15 ball slam

Wednesday 3.21.18

Warmup
 0-3
bike or row
4-10
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee
Skill Work
15-25 partner alt hang cleans
6min emom 4each
50%-60% 1rm hc
PARTNER WOD
30-
2pp partner chipper
3-2-1
3rds
30 cal row, wb, kb
2rds
20 s2oh, hspu
1rd
10 wall walks
FInsher
Coaches Choice

Tuesday 3.20.18

Warmup
 0-3 warm-up
bike or row
4-10
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6x4 Front Squat EMOM
6 minutes @ 70% of 1rm
Metcon
5 RFT
5 Snatch
5 OHS
25 DUs
135/95,105/75, 95/65, 85/55, 75/45, 65/35
Cool Down 
Coaches choice