THURSDAY MARCH 23, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 10-8-6-4-2 SUMO DEADLIFTS (ACROSS, LIGHT TO MODERATE)
EVEN; 10 BAR FACING BURPEES
WOD
AMRAP 10 MINS:
10/7 CAL BIKE
7 HAND RELEASE PUSHUPS
7 DB SUITCASE LUNGES 53/35 (SWITCH ARMS EVERY ROUND)
7 TOES TO BAR
COOL DOWN
WEDNESDAY MARCH 22, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BENCH PRESS (ASCENDING)
WOD
5 ROUNDS FOR TIME:
10 HANG POWER CLEANS 115/80
15 BOX JUMPS / STEPUPS 24/20
20/15 CAL ROW
COOL DOWN
TUESDAY MARCH 21, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
10-8-6-4-2 FRONT SQUAT (ASCENDING)
WOD
4 ROUNDS FOR TIME:
27-21-15-9 WALL BALL 20/14 (RX+ 30/20)
18-15-12-9 RING DIPS (RX+ 6-5-4-3 STRICT MUSCLE UPS)
COOL DOWN
MONDAY MARCH 20, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM: (ASCEND EVERY 3 SETS)
1; 1 PUSH PRESS
2; 2 PUSH JERK
3; 3 SPLIT JERK
WOD
AMRAP 12 MINS:
10 POWER SNATCHES 115/80 (RX+ 135/95)
15 C2B PULLUPS
25 SQUATS
COOL DOWN
THURSDAY MARCH 16, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 15 SUPERMANS
2; 15 HOLLOW ROCKS
3; 20 SINGLE LEG KB DEADLIFT (10 L/R)
WOD
3 ROUNDS FOR TIME:
350M ROW
35 DOUBLE UNDERS / 70 SINGLES
25 RUSSIAN SWINGS 53/35
AFTERMATH:
40 ALTERNATING V-UPS
30 ALTERNATING HIGH PLANK LEG RAISES
20 ALTERNATING BRIDGES
COOL DOWN
WEDNESDAY MARCH 15, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 POWER SNATCH (ASCENDING)
WOD
20-18-16-14-12-10-8-6-4-2 REPS FOR TIME:
HIGH PLANK DB ROWS 45s/35s
LUNGES
COOL DOWN
TUESDAY MARCH 14, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1; L-SIT ON PARALLETTES
2; 30 DOUBLE UNDERS / 60 SINGLES
3; HANDSTAND HOLD
WOD
AMRAP 5 MINS:
4 PUSH PRESSES 115/80
6 FRONT SQUATS
8 DEADLIFTS
REST 5 MINS,
AMRAP 5 MINS:
8/6 CAL BIKE
6 SLAM BALLS 30/20
4 BURPEES
MONDAY MARCH 13, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 BACK SQUAT (ASCENDING)
4 ROUNDS FOR TIME W/ 16:00 CAP:
6 POWER CLEANS 155/105 (RX+ 185/135)
THEN, 2 ROUNDS OF
5 C2B PULLUPS
10 PUSHUPS
15 ANCHORED SITUPS
COOL DOWN