Thursday, 26 March WOD

Warm Up: Coaches choice 10-12 minutes

BENCHMARK METCON:  Bergeron Beep Test

Every 1 min do:

  • 7 Thrusters, 75/55 lbs
  • 7 Pull-ups
  • 7 Burpees
  • Continue until you fail to complete all the reps within 1 min.

After 10 rounds, add 1 rep to each movement each round until failure.

BEAST BUILDER: Squat Clean variatons

High Hang Squat Clean + Hang Squat Clean + Squat Clean, x 3 pick load

Every 4 mins for 20 mins.

Beast Builder Each round is 3 unbroken sets of: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean These 9 reps are designed to be completed unbroken each round, no rest between sets.

Tuesday, 24 March WOD

Warm Up: Coaches Choice 10-12 minutes

Gymnastics Skill:

As many reps as possible in 5 mins of:

  • 2 Strict Handstand Push-ups
  • 2 Row Calories
  • 4 Strict Handstand Push-ups
  • 4 Row Calories
  • 6 Strict Handstand Push-ups
  • 6 Row Calories
  • … Continue adding 2 reps each round to each movement until time expires.

Then

As many reps as possible in 5 mins of:

  • 2 Deficit Handstand Push-ups, 4/3 in
  • 2 Row Calories
  • 4 Deficit Handstand Push-ups, 4/3 in
  • 4 Row Calories
  • 6 Deficit Handstand Push-ups, 4/3 in
  • 6 Row Calories
  • … Continue adding 2 reps each round to each movement until time expires.

Strength METCON: Power Snatch Focus

Every 3 mins for 18 mins do:

  • 15/12 Air Assault Bike Cals
  • 30 Double Unders
  • 3 Power Snatches, pick load (advanced athletes increase weight after each set)

Monday, 23 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Back Squat

  • 9-7-5-3-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
    • Complete on a running clock:
    • On the 0:00- 1×9
    • On the 2:00- 1×7
    • On the 4:00- 1×5
    • On the 6:00- 1×3
    • On the 8:00- 1×1
    • On the 9:30- 1×1
    • On the 11:00- 1×1
    • On the 12:30- 1×1
    • On the 14:00- 1×1
    • On the 15:30- 1×1

METCON: OVERKILL

  • 21-15-9 reps, for time of:
    • Dumbbell Power Clean, 50/35 lbs
    • Box Jump Over, 24/20 in
    • Dumbbell Front Squat, 50/35 lbs
    • Toes-to-bar

Saturday, 21 March WOD

Warm Up: Athletes Choice 10-12 minutes

METCON: For Time

  • 15 Power Snatches, 95/55 lbs
  • Row, 500/400 m
  • 12 Power Snatches, 115/85 lbs
  • Row, 500/400 m
  • 9 Power Snatches, 135/95 lbs
  • Row, 500/400 m
    • — then — 9 Rope Climbs, 15 ft — then —
  • 9 Power Snatches, 135/95 lbs
  • Row, 500/400 m
  • 12 Power Snatches, 115/85 lbs
  • Row, 500/400 m
  • 15 Power Snatches, 95/55 lbs
  • Row, 500/400 m

Strength:

3 rounds of:

  • 5 Weighted Strict Pull-ups, pick load
  • 1 set at 50% of max, Strict Ring Dips
  • Rest 2 mins

Then

3 rounds of:

  • max rep Strict Pull-ups
  • max rep Ring Push-ups
  • Rest 2 mins

For the community in ROM:

10 burpees a minute for 10 minutes

then 5 rounds for quality of:

1 minute plank hold

20 push-ups

7 diamond push-ups

Friday, 20 March WOD

Warm Up: Coaches choice 10-12 minutes

Strength: Front Squats

  • Tempo Front Squat 1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • 5 second decent

METCON:

5 rounds of:

  • 21 Assault Bike Calories
  • 15 Burpee Box Jumps, 24 in
  • max rep Shuttle Runs, 10 m
  • Rest 4 mins

Thursday, 18 March WOD

Warm Up: Coaches Choice

METCON: For time:

  • Row, 1500 m
  • 100 Double Unders
  • 50 Assault Bike Calories
  • 100 Double Unders
  • Row, 1500 m

Midline Strength:

5 rounds of:

  • max rep Ring Body Saws, 30 secs
  • Rest 30 secs
  • Hip Extension Hold, 30 secs
  • Rest 30 secs

“Fuller Circle”

Monday, 16 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Backsquat

  • 1 Tempo Back Squat, pick load
  • Every 1 min for 10 mins.

FOR QUALITY:

  • 15 Barbell Hip Thrusts, pick load
  • Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 ft
  • 15 Barbell Hip Thrusts, pick load
  • Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 ft
  • 15 Barbell Hip Thrusts, pick load

METCON: 5 rounds, 1 min per station, for reps:

  • Wall Ball, 20/14 lbs
  • Alternating Dumbbell Snatch, 50/35 lbs
  • Assault Bike Calorie
  • Rest 1 min

“Pinball”

Thursday, 12 March WOD

Warm Up: Coaches Choice 10-12 minutes.

Strength: Deadlift (pick load)

Every 1:00 for 6 mins: 11 Deadlifts

Strength: Push Jerk (pick loads)

Every 1:00 for 6 mins:

  • 11 Push Jerks
  • 9 Push Jerks
  • 7 Push Jerks
  • 5 Push Jerks
  • 3 Push Jerks
  • 1 Push Jerk

METCON: 15 minute AMRAP

Complete as many rounds as possible in 15 mins of:

  • 30/21 Assault bike or row cals
  • 30 Box Jump Overs, 24/20 in
  • 30 Dumbbell Power Cleans, 50/35 lbs

Monday, 9 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Back Squat

  • 9-7-5-3-1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Complete on a running clock:
    • On the 0:00- 1×9
    • On the 2:00- 1×7
    • On the 4:00- 1×5
    • On the 6:00- 1×3
    • On the 8:00- 1×1
    • On the 9:00- 1×1
    • On the 10:00- 1×1
    • On the 11:00- 1×1
    • On the 12:00- 1×1
    • On the 13:00- 1×1
    • On the 14:00- 1×1
  • Week 4 of our squat cycle, where we start with higher volume at lower weights, to 5 heavy singles.
  • Sets 1-4 completed on the 2 mins, sets 5-10 completed on the 1 min.

METCON: For time:

  • 3 rounds of:
    • 9 Front Squats, 95/65 lbs
    • 7 Toes-to-bars
    • 5 Lateral Bar Burpees
  • — then —
  • 30/21 Row Calories
  • — then —
  • 3 rounds of:
    • 9 Front Squats, 95/65 lbs
    • 7 Toes-to-bars
    • 5 Lateral Bar Burpees
  • — then —
  • 30/21 Row Calories
  • — then — 3 rounds of:
    • 9 Front Squats, 95/65 lbs
    • 7 Toes-to-bars
    • 5 Lateral Bar Burpees

“Black & Tan”