March 18th Weightlifting Wed

Strength

Snatch

1-1-1-1-1….

Weightlifting

Front Squat

3-3-3-3

Clean pulls

3-3-3-3

Ring Dips

8-8-8-8

WOD



7 RFT

100m run

10 SDHP (95/65)

4 Burpees

St. Patricks Day March 17th

Strength

Death by Pull-ups

(Start w 2, add 2 every min until unable to complete) 

15:00 min max time (scale= ring rows)

WOD

Tabata

Row for calories

Sit-ups

Air Squats

DU’s



Motivational Monday March 15th

Strength

EMOM 10:00min

3 Cleans @ 75%

WOD

Start w/ 400m run, then

4 rounds of

10 T2B

10 Push Jerks (135/95)

Then finish w/ 30 box jumps

Cash out- group 3min planks 



Friday the 13th

OPEN WORKOUT 15.3

RX

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet




Thursday March 12th

Skill

5min Handstand work/ HSPU work

5min DU work

5min Handstand work/ HSPU work

WOD

4 rounds

12 Box Jumps

10 S2OH (135/95)

40 DU’s

Rest 1:00min 

Cashout 

500m row for time



Wednesday March 11th

Strength

OHS

2-2-2-2-2… 

Find 2RM

Weightlifting

Hang Snatch High pull/ hang squat snatch

3/1, 3/1, 3/1, 3/1

Clean Pulls

3-3-3-3

Bent rows

5-5-5-5-5

WOD

10:00min AMRAP

15 Slam balls

15 WBSU (20/14)

100m plate run (45/25)

Cash out– 25 GHD Back extensions/ 25 Bicep curls

Tuesday March 10th

Warm up

Dragons tail

Skill

Bench Press

5-5-3-3-3

WOD

Ascending/ descending ladder by 3 with constant heavy clean for time

3 Pull-ups

3 Reverse Burpees

2 cleans (185/105)

6 Pull-ups

6 Reverse Burpees

2 cleans (185/105)

9 Pull-ups

9 Reverse Burpees

2 Cleans (185/105)

12 Pull-ups

12 Reverse Pull-ups

2 Cleans (185/105)

Descend down back to 3…

Cash-out– ME UB T2B 



Motivational Monday March 9th

Skill

Practice DU’s for 5min

Strength

Back Squat 8-8-8-8-8

Every set will be followed by a 200m sprint (ME)

WOD

Performance

Start with a 500m Row then,

3 Rounds of

25 WB (20/14)

15 Ring Dips 

10 Hang Power Snatches (95/65)

Fitness

3RFT

25 air squats

12 HRPU’s

10 KBS (choose weight) 





Friday Night Lights March 6th

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes

Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.




Thursday March 5th

Skill

4 x 400m run/ rest 1min between sets

WOD

5min AMRAP 

15 WB

30 DU’s

Rest 2min

5min AMRAP 

10 DL (135/95)

10 box jump overs

Rest 2min

5min AMRAP

15 Ring rows

15 HRPU’s