TUESDAY MARCH 12, 2024
STRENGTH / FOUNDATION
12:00:
DEADLIFT + CLEAN + HANG CLEAN + JERK
WOD
10 TO 1, 12:00 CAP:
HSPU (RX+ STRICT HSPU) / MOD: DB PRESS
INCHWORM TO FLOOR
AFTERMATH
TABATA X12
COOL DOWN
MONDAY MARCH 11, 2024
STRENGTH / FOUNDATION
12:00:
3 OHS
WOD
AMRAP 12:00:
8 HANG SNATCHES 95/65
8 V-UPS (RX+ T2B)
8 FRONT SQUATS
8 PULLUPS (RX+ C2B)
COOL DOWN
SATURDAY MARCH 9, 2024
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
3 TURKISH SITUP L/R
5 SL GOOD MORNING L/R
5 INCHWORM
5 HANGING LEG LIFT
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 16:00:
20 DB PUSH PRESSES 50s/35s
30 SQUATS
20 BURPEES OVER ROWER
30 LUNGES
COOL DOWN
FRIDAY MARCH 8, 2024
OPEN WOD 24.2
AMRAP 20:00:
300M ROW
10 DEADLIFTS 185/125
50 DUBS
*MODS: 240M RUNNER – 600M BIKE – 50 SINGLE UNDERS
AFTERMATH
3-4X
HAPPY BABY
CHILDS POSE
PIGEON L/R
DOWN DOG
COBRA
LEG OVER L/R
COOL DOWN
THURSDAY MARCH 7, 2024
STRENGTH / FOUNDATION
15X:40:
1 POCKET SNATCH
WOD
AMRAP 16:00:
*CALS
20 PUSH PRESS WALL BALLS 20/14, 10/9’
40 MOUNTAIN CLIMBERS
80 SINGLE UNDERS
–
*CAL LIST
18/14 ROW-SKI-B.ERG
15 RUNNER
13/9 AB-ECHO
COOL DOWN
WEDNESDAY MARCH 6, 2024
STRENGTH / FOUNDATION
12:00:
3 PAUSE BACK SQUAT
WOD
15-12-9-6-3-6-9-12-15, 12:00 CAP:
T2B *6-9-12-15 V-UPS
BOX JUMP OVERS 24/20”
AFTERMATH
50/40 CAL SKI-B.ERG
45 CAL RUNNER
40/30 AB-ECHO
COOL DOWN
TUESDAY MARCH 5, 2024
STRENGTH / FOUNDATION
12:00:
3 FLOOR PRESS
WOD
AMRAP 14:00:
15 R. SWINGS 70/53 (RX+ 10 MB G2OH 70/50)
15 HSPU / MOD: PUSHUPS
20 LUNGES
AFTERMATH
TABATA ABS
COOL DOWN
MONDAY MARCH 4, 2024
STRENGTH / FOUNDATION
12:00:
SQUAT CLEAN + PUSH PRESS + PUSH JERK + SPLIT JERK
WOD
16:00 CAP:
21 CLEAN AND JERKS 135/85
21 PULLUPS
15 THRUSTERS
15 C2B PULLUPS
9 CLUSTERS
9 BAR MUPS
COOL DOWN
SATURDAY MARCH 2, 2024
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
15 R. SWING
10 RING ROW
15 HOLLOW ROCK
10 PUSHUP
BUDDY WOD
*TEAMS OF 2 – WORK ONE AT A TIME
AMRAP 20:00:
40 DB HANG CLEANS 40s/30s
40/30 CAL ROW
40 DB LUNGES
300 SINGLE UNDERS
COOL DOWN
FRIDAY MARCH 1, 2024
OPEN WOD 24.1
21-15-9, 15:00 CAP:
DB SNATCHES ARM 1
LATERAL BURPEES
DB SNATCHES ARM 2
LATERAL BURPEES
AFTERMATH
TABATA SITUPS
TABATA SQUATS
TABATA PLANKS
TABATA CARDIO
COOL DOWN