March 31

Strength:
3×3 Bench Press

Metcon:
21-15-9
Row for Calories
Ring Pushups
1.5 Pood KB Swings
24″ Box Jumps

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March 30

Mobility:
Wrist stretch w/ band
Thoracic stretch w/ foam roller
Hip stretch
2-min each

Strength:
Thrusters 7×3

Core:
5 rounds 10 reps each
GHD
V-Ups
KTE
Back Extensions
Hollow Rocks

March 28

Strength:
5×3 Deadlifts at ~80% of 1 RM

WOD:
Death By 10m Sprints
– 1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on…until you can’t complete the distance for the given minute.
– Record number of minutes completed.
*Must reach down and touch the gym floor on each end of each sprint.

Skill:
Muscle up practice

March 25: TGIF

5 rounds for time of….

1. 15X Double unders
2. 20X Switch Foot – Short Box
3. 250m Row

What’s Next:

3 rounds of…..
1. 14X GHD
2. 14X Trunk Rotation
3. 14X Back Extension
4. 14X Alternating Superman Planks

March 22: Filthy Style

for time, with the following…..

1. spider pushups on bosu/plyo balls (practice for friday)
2. GHD
3. pull-ups
4. plank twist 15# DB (25 each arm)
5. back extension
6. lat pullovers, 40# DB
7. squat rows, 150#
8. short box foot ups (right-left = 1)
9. renegade rows, 25# DB
10. double unders.

March 21: 7 Up

couplet for time, 7 rounds of 7…..

115# squat cleans (to ground each time)
115# push press (start from ground)

what’s next……

team rowing, 3 rounds of 250m total time….. teams of 2, the clock starts when the first guy starts rowing and ends when the 2nd guy finishes his 3rd 250m.

March 16

what’s first:
1 X max rep BW back squat

Metcon:
3 rnds (everyone on an exercise and rotate)
14 GHD
14 back ext
side plank hold till rotation
14 sand bag sit up (7 per side)
14 ring push ups
50 flutterkicks (every foot counts)

March 9

Front Squat 5-3-3-1-1-1-1

As many rounds in 20 minutes of:
Dumbbell Renegade Rows, 5 reps per arm 30#
Ring dips, 10 reps
Toes to bar, 15 reps

Mar 7

power cleans 5,3,3,1,1,1

Dirty Thrirty
30 reps each for time:
Box jumps (20″)
Jumping Pull-ups
KB Swings (44#/36#)
Lunges
Knees to Elbows
Push Press (45#)
Back Extensions
med ball toss 20#
burpees
DU