March 13th – March 26

Wednesday, March 13th

Strength: Deadlift
5 -5- 3-3-2-1
Building up to a heavy single.

WOD: 3 Rounds
30 Air Squats
20 Hang Power Clean 75/55
10 Handstand Push-ups
5 Pistols (each leg)

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Thursday, March 14th

Strength : Push Press
Work to a heavy double

WOD: For Time
75 Toes to Bar
- EMOM perform 10 Wall Ball 20/14

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Friday, March 15th

Strength: Back Squat
Work to a heavy double.

WOD: For Time
30 Bear Complex 115/75
- EMOM perform 2 bar facing burpees

15 min time cap

- The workout starts with 2 bar facing burpees. Then perform as many Bear Complex within a minute towards 30 total. Every minute you will perform 2 bar facing burpees.

  • Power Clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

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Saturday, March 16th

Partner WOD: For Time
50-40-30-20-10
Double Unders
Pushups
Wall Ball 20/14
KB Swing 53/35

- Share work as you want. 1 partner works at a time.

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Sunday, March 17th

Strength: Power Snatch
EMOM 10 - 2 Reps

WOD: For Time
10 Clean and Jerk 115/85
50 double unders
10 Clean and Jerk 115/85
50 double unders
10 Clean and Jerk 115/85
50 double unders

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Monday, March 18th

Strength: Strict Press Or Bench Press (your choice)
Work up to a heavy single.

WOD:
21-15-9
KB Swing 70/53
Box Jump 30/24
Push ups

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Tuesday, March 19th

Strength: Squat Clean
EMOM 12m, 1 heavy rep

WOD: For Time
30 Burpees
Row 800m
50 Pistols (alternating)
100 Double Unders
25 Deadlift 225/155

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Wednesday, March 20th

Strength: Thruster
Build to a heavy set of 3 reps.

WOD: 15m AMRAP
5 Toes to Bar
10 Overhead Squat 115/75
15 Lateral Bar Burpees

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Thursday, March 21st

Strength: Push Press
5-5-3-3-3

WOD: 3 Rounds, each round 4:00, resting 1:00 after each round
30 Wall Ball 20/14
20 Box Jumps 24/20
AMRAP Strict Pull-ups

At the call of 3..2..1...GO..you will perform 30 wall balls, then 20 box jumps and then in the remaining time do as many strict pull ups as possible. Rest 1 minute, repeat.

If strict pull ups are something you are very proficient at, do AMRAP 15' Rope Climbs...If and only if you can do at least 10-15 unbroken perfect strict pull ups.

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Friday, March 22nd

Strength: Power Clean
Build to a heavy squat clean.

WOD: 10 Minute AMRAP
Row 1600m
AMRAP Squat Clean and Jerk 135/95
*Full squat clean and jerk

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Saturday, March 23

In teams of 2, one partner working at at time switching every minute on the minute.

24 Minute Amrap
5 Burpees
10 Air Squats
15 Sit Ups

Partner 1 begins work and continues until the next minute, then Partner 2 takes over from where Partner 1 finished at the end of the minute. Score is total number of rounds.

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Sunday, March 24th

Strength: Push Jerk
Every 2:00 for 6 sets
2 Push Jerk (Get Heavy)

WOD:
20 Ring Dips
then
3 Rounds
5 Wall Climb
30 Double Unders
15 Pull-Ups

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Monday, March 25th

Strength: Back Squat
8-5-5-3-3

WOD: For Time
Row 500m
rest :30
21-15-9
Box Jumps 24/20
HSPU

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Tuesday, March 26th

Strength: Clean and Jerk
Find a 1 rep max

 WOD: “Elizabeth”
21-15-9
Clean 135/95
Ring Dips

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