01:00 - Monday and Thursday Strength

05:34 - Wednesday chipper

12:12 - Friday’s training

*Monday - March 9th**

Strength:

5 superset rounds on 3 minute clock:

6 Towel Pull-Ups

6 Bulgarian Split Squat (per leg)

* Use external load as appropriate for both movements

** External load should allow for proper completion of 8-10 reps

WOD:

3 rounds for time: *12 minute cap

20 hand release pushup

10 deadlift (70% of 1RM or 7 RPE)

100 double under (60 seconds of work)

Cooldown:

2 minute light row

1 minute doorway stretch

1 minute sit and reach

1 minute calf stretch (each side)

**Tuesday - March 10th**

Skill:

Jump, jump, jump around!

WOD:

10 minute AMRAP:

250m row

10 front squat 5 RPE

7 toes to bar

Post WOD:

3 rounds not for time:

10 dumbbell bent over row (each side)

10 no moneys

**Wednesday - March 11th**

WOD:

For time: *30 minute cap

1k row

20 wallball shot 20/14# to 11/10’

20 chest to bar pullup

1k ski

20 wallball shot

20 chest to bar pullup

2k bike

20 wallball shot

20 chest to bar pullup

Cooldown:

30 seconds each (and each side if applicable):

Half pigeon

Up dog

Child’s pose

Sit and reach

Samson’s stretch

Side bend (reaching overhead to tie in the lat)

Arm across the chest (deltoid focused)

Fingertip to scapula (tricep focused)

Doorway stretch (pec and bicep focused)

**Thursday - March 12th**

Strength:

5 rounds on a 2:30 clock:

4 Towel Pull-Ups

4 Bulgarian Split Squat (per leg)

* Use external load as appropriate for both movements

** External load should allow for proper completion of 6-8 reps

WOD:

For time: *7 minute cap

30 muscle clean and strict press (60-70% of 1RM strict press or 6-7 RPE)

*This is meant to be performed as 30 quick singles. There must be a full pause at the shoulder after the muscle clean and before the strict press.

Post WOD:

Alternating Tabata:

Lemon squeeze

Plank jack

**Friday - March 13th**

Skill:

6 superset rounds on a 2 minute clock:

5 lateral side steps each way (on a wall) or half box circle each way

30 seconds backward single under

WOD:

5 minute AMRAP, rest 3 minutes and repeat:

3 muscle up (5 strict pullup in the first AMRAP, 5 strict dips in the second)

14 pistol

Post WOD:

3x100m farmers carry, rest 2 minute between efforts

*Use weight that seriously challenges your ability to hold on for the full carry on the last two sets.

**Saturday - March 14th**

WOD:

Teams of 3:

For time: *30 minute cap

50-40-30-20-10

Box jump over 24x20/20x24”

Dumbbell snatch

Goblet squat (using dumbbell)

V-up

*Each team must keep an athlete rowing at all times. The rower must be switched every 2 minutes. During the entire workout, the dumbbell must be held. It may only touch the floor when dumbbell snatches are being performed.