March 5 - 9th

Monday, March 5
A1. 20 unborken wallballs; 10s
A2. AMRAP push ups; 10s rest
A3. 20 unbroken KB swings; 10s
A4. AMRAP chin ups; 3 min rest
+
3 sets all out:
AMRAP burpees in 20s
AMRAP switch lunges in 20s
4 min rest
+
AMRAP DU's in 10 min

March 7
A. OHS, 15-15-15; 3 min
B1. Back ext @ 31X1; 10-12 x 3; 60s
B2. GHD Situps, 10-15 x 3; 60s
+
1K row for time
+
8 sets@ 80-90%:
30s BJ - jump up/ step down
30s rest

March 9
A1. Heavy russian swing, 15-20 x 5; 60s
A2. Goblet squat, 15-20 x 5; 60s
A3. AMRAP situps in 30s x 5; 60s
+
3 sets all out:
row 250m
15 burpees
rest 7x work
+
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 KB swings - light
30 walking lunges
+ (3 min rest)
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 DU's
30 sit ups
+ (3 min rest)
3min row @ 80-90%

February 27th

Monday - Feb 27th

A. Press - build to a 1 RM

B. AMRAP 85% of 1RM press x 3 sets

+

3 sets:

45s Airdyne Sprint

4:15 rest

+

3 rounds

1 min box jumps

1 min rest

1 min kb swings

1 min rest

1 min row for cals

1 min rest

Wednesday - Feb 29th

A. Front Squat, 2-2-2-2-2; 2 mins

+

3 sets all out:

30 Air squats

30 sec Airdyne

5 min rest 

+

3 min @ 85-90%

10 wallballs

10 situps

10 KB snatch (5/arm)

+ (3 min rest)

3 min @ 85-90%

10 burpees

10 walking lunges

10 BJ (step down)

+ (3 min rest)

3 min @ 85-90%

row 250m 

10 push ups

Friday - March 2nd

A1. Bench Press @ 30X0, 3-5 x 4; 10s rest

A2. AMRAP push ups x 4; 3 min rest

+

3 sets:

60s airdyne sprint all out

6 min rest

+

row 5 min @ 85-90%

5 min rest

Airdyne 5 min @ 85%

5 min rest

AMRAP DU's in 5 min

Feb 22nd and Feb 24th WOD's

Wednesday
A. OHS @ 30X0, build to a 3RM; 180s
+
4 sets:
Row Sprint 30s all out
3:30 rest
+
5 sets:
10 BJ (step down)
20 KB Swings - light
30 High Knee Jump Rope
2min rest

Friday
A1. DL @ 50X0, 5 x 3; 2 min
A2. AMRAP push ups x 3; 2min
+
3 sets all out:
AMRAP burpees in 20s
AMRAP split lunges in 20s
rest 4 min
+
8 sets:
30s DU's
30s rest

WED - FRI WODs

Wednesday
A1. Press, 1 tough rep x 5 sets, 10 sec
A2. Push Press, AMRAP @ load used in A1 @ 10X0 tempo x 5 sets, 3 min
A3. Right Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
A4. Right Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
A5. Left Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
A6. Left Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min

Friday
AMRAP in 20 minutes:
Row 300m
15 KBS - lite
15 Push-ups or Kneeling Push-ups

Monday WOD

Monday
Back Squat @ 20X1, 2-3 reps x 4 sets, 3 min
+
Back Squat @ 50% of your 1RM, AMRAP in 60 sec x 3 sets, 5 min b/t sets - back must remain on your body the entire time
+
Airdyne Sprint 20 sec @ 100% effort x 3 sets, 60 sec rest

Week of Feb 6th

Back Squat @ 30X1, 3-4 reps x 3 sets, 3 min
+
5 sets ALL OUT:
12 Back Squat @ 50% 1RM
Airdyne Sprint 30 sec
Rest 4 min

Wednesday
A1. Press, 1-1-1-1-1, 2 min
A2. Chin-ups, 2-3 tough reps x 5 sets, 2 min
B. As many rounds as possible in 10 minutes:
10 Bench Press @ 50% RM
10 gh sit-ups

Friday
Deadlift, 1 tough rep per min for 5 mins - use 92.5% of your 1RM for every set
+
Row Sprint 150m ALL OUT x 5 sets, 2 min
+
21,18,15,12,9,6,3 rep rds for time:
DB Thrusters - lite
Box Jumps - 20"/14"

Week of Jan 30

Monday - Jan 30th
Back Squat @ 30X1, 4-5 reps x 3 sets, 3 min
+
3 sets ALL OUT:
10 Back Squat @ 50% 1RM
Row Sprint 30 sec
Rest 3 min
+
3 sets ALL OUT:
AMRAP Squats in 20 sec
Airdyne Sprint 20 sec
4 min rest

Wednesday
A1. Push Press @ 11X1, 5-4-3-2-1, 2 min
A2. Chin-ups, 3-5 tough reps x 5 sets, 2 min
B. 15,12,9,6,3 rep rds for time:
Press @ 50% RM
GH Sit-ups

Friday
Deadlift, 1 tough rep per min for 10 mins - use 90% of your 1RM for every set
+
Push-up Burpees, AMRAP in 30 sec x 3 sets, 60 sec
+
5 rounds for time:
30 walking lunges
20 kbs - lite