THURSDAY MARCH 9, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 5 DB PRESS
2; 5 RENEGADE ROW
3; CAL ROW (PICK A NUMBER)
WOD
4 ROUNDS, EMOM (16 MINS):
1; 16FT SLED PULL 145/95 (EVERY 16FT = 1 REP)
2; 30 MOUNTAIN CLIMBERS
3; TOES TO BAR (PICK A NUMBER)
4; 20 SQUATS
COOL DOWN
WEDNESDAY MARCH 8, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5-4-3-2-1 BENCH PRESS (ASCENDING)
WOD
FOR TIME:
30 SLAM BALL 30/20
50 DOUBLE UNDERS / 100 SINGLES
200M ROW
50 DOUBLE UNDERS
.4 MILE BIKE
50 DOUBLE UNDERS
200M ROW
50 DOUBLE UNDERS
30 SLAM BALL
.4 MILE BIKE
COOL DOWN
TUESDAY MARCH 7, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
POWER CLEAN + 2 FRONT SQUAT + PUSH JERK (ASCENDING)
WOD
AMRAP 10 MINS:
10 BOX JUMPS / STEPUPS 24/20 (RX+ BOX JUMPS ONLY)
10 DEADLIFTS 115/80 (RX+ 135/95)
10 PUSH JERKS
COOL DOWN
MONDAY MARCH 6, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS (UNBROKEN)
OR
ODD: 3 STRICT PULLUPS (ACROSS)
EVEN: 3 DIPS (ACROSS)
WOD
10 ROUNDS FOR TIME:
4 CHEST TO BAR PULLUPS
6 BURPEES
8 RUSSIAN SWINGS 53/35 (RX+ 70/53)
COOL DOWN
THURSDAY MARCH 2, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 OVERHEAD SQUATS; ASCENDING
WOD
4 ROUNDS FOR TIME W/ 15:00 CAP:
25/20 CAL ROW
15 SWINGS 53/35
15 SLAM BALL 30/20
COOL DOWN
WEDNESDAY MARCH 1, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 PRESS ASCENDING
EVEN; 6 BENTOVER ROW (PRESS WEIGHT)
WOD
5 ROUNDS, EMOM (15 MINS.)
1; 12/9 CAL BIKE / MOD: 10/7
2; 35 DOUBLE UNDERS / MOD: 70 SINGLES
3; 10 BENCH PRESS 135/95 / MOD. 50% OF 1RM
COOL DOWN
TUESDAY FEBRUARY 28, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 DEADLIFTS + 6 BAR FACING BURPEES; ACROSS (75%)
WOD
AMRAP 10 MINS:
21-15-9
HANG SQUAT CLEAN 115/80
PULLUPS
COOL DOWN
MONDAY FEBRUARY 27, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 12/9 CAL BIKE
EVEN; ROPE CLIMB *(TOTAL)
WOD
FOR TIME:
30 WALL BALLS 20/14
15 HANDSTAND PUSHUPS / MOD. DB PUSH PRESS 50s/35s
25 WALL BALLS
12 HANDSTAND PUSHUPS
20 WALL BALLS
9 HANDSTAND PUSHUPS
15 WALL BALLS
6 HANDSTAND PUSHUPS
10 WALL BALLS
3 HANDSTAND PUSHUPS
COOL DOWN