WOD – Wed, Apr 1
AMRAP 15
5 Strict Ring Dips
10 Devil’s Press
200m Run
MCx: 50/35
MAx: band, 35/20
MVx: bench/box, 7 devil’s press 225/15, 150m
GOALS + GUIDANCE: Do the ring dips unbroken (band) for as long as possible. Choose a weight for the devil’s press that you can rock out for 5 reps before taking a break. Spend about :60-:90 here. Then run the 200 meters in around :60. Target 5 rounds.
3 x 10/10 DB Bent Over Rows
WOD – Tue, Mar 31
7 Rounds
15/12 Cal Bike
3 Barbell Complex
MCx: 155/105
MAx: 12/9 cals, 115/75
MVx: 9/6 cals, 75/55
GOALS + GUIDANCE: The calorie bike will take :60 or less, then do 3 of the following complex: 1 deadlift + 1 power clean + 1 hang power clean. Choose a heavier weight for the complex, while sitll maintaining great technique. Target 15 minutes (17 cap).
3 x 15 Superman Rocks or Lifts
WOD – Mon, Mar 30
5-5-5-5-5
rest 2:00 b/w sets
*building to a heavy set of 5
GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.
7 x on the 2 Minute
10 Step ups, 20″
35 Double Unders
MCx: 50/35
MAx: 35/20, 12 attempts
MVx: 25/15, 50 singles
GOALS + GUIDANCE: On the 2 minute, grab 2 dumbbells for 10 alternating step ups. Go immediately into 35 double unders (:30-:45), leaving :45-:60 of rest before the next round.
WOD – Sun, Mar 29
In Teams of 2
1600m Run
40 Db Push Press
40 Burpee Pull Up
800m Run
30 DB Push Press
30 Burpee Pull Up
400m Run
20 Db Push Press
20 Burpee Pull Up
200m Run
10 Db Push Press
10 Burpee Pull Up
MCx: 50/35
MAx: 35/20, burpee jumping pull up
MVx: 800-600-400-200m, 25/15, in+outs then ring rows
GOALS + GUIDANCE: Break up the runs and reps however you’d like! The mile should take 10 min or less, followed by fast sets of 10 on the db push press. Then, chip away (maybe every 5 reps) at the burpee pull ups. Keep reps and transitions fast. Target 30-35 minutes
WOD – Sat, Mar 28
4 Sets
6/6 Step Ups with Knee Raise
6/6 Slow Poliquin Step Ups
Rest 1 Minute
MCx: 35/20
MAx: 25/15
MVx: unweighted
5 x AMRAP 3
12 Hang Snatch
6 Goblet Squats
3 Box Jumps
Rest 1 Minute
*Pick up where you left off.
MCx: 75/55, 50/35, 24″
MAx: 65/45, 35/20, 20″
MVx: 55/35, 25/15, step 24/20″
GOALS + GUIDANCE: The hang snatch will take :30 or less, the goblet squats :20 and the box jumps :06-:09. Target 3+ rounds per AMRAP 3. Pick up where you left off.
WOD – Fri, Mar 27
6 Rounds:
10 Toes to Bar
20 DB Alternating Cleans
25′ DB Suitcase Walking Lunge
Rest 1 Minute
MCx: 50/35
MAx: knee or pike up, 35/20
MVx: leg lift, 25/15
GOALS + GUIDANCE: Keep the toes to bar unbroken, alternate the db cleans for 20 total reps, then lunge 25′ with the db by your side (no shoulders). At the end of every round take a 1 minute rest. On the next round, add 25′ to the suitcase lunges. By the 6th round, you’ll be lunging 150 feet. Target 15 minutes (20 cap).
5 Sets
0:30 Bike Hard Effort
8 Jumping Squats, as high as possible
WOD – Thu, Mar 26
5-5-3-3-2-2, Build
rest 2:00 between sets
*start sets at 70% or 7/10 RPE
3 Rounds For Time
21 Kettlebell Swing
200 Meter Run
9 Front Squats
MCx: 70/53, 155/105
MAx: 53/35, 115/75
MVx: 35/26, 150m, 75/55
GOALS + GUIDANCE: Choose a heavy kb that you may have to break up in later rounds. Push your pace (without redlining) on the run, aiming for :60 or less. Then, choose a moderate/heavy weight for the front squats which you can do unbroken but want to break at rep 6. Target 8 minutes (10 min cap).
Weighted Deadbugs
3 x 20 (total)
WOD – Wed, Mar 25
5 Sets
0:20 Max Rep Strict Chin ups
0:20 Max Rep Ring Rows
2:20 Rest
MAx: banded
MVx: seated ring chin up
5 Rounds:
6 Bar Muscle ups
12 DB Snatch
MCx: 50/35
MAx: chest to bars, 35/20
MVx: banded strict pull up, 25/15
GOALS + GUIDANCE: Choose a spicy upper-body pulling movement that you can chip away at in single reps or sets of 2-3. Choose a heavier dumbbell for the 12 alternating db snatch. Target 10 minutes.
WOD – Tue, Mar 24
2 x AMRAP 10
30/20 Calorie Row
20 Wall Balls
10 2-Push Up Burpees
Rest 2 Minutes
*pick up where you left off
MCx: 20/14
MAx: 25/18 cals, 14/10, regular burpees
MVx: 20/16 Cals, 10/6, 2 plank tap in+outs
GOALS + GUIDANCE: The calorie row should take :90 or less, scale to meet the time domain. Keep the wall balls unbroken (:60-:75) for as long as possible, and the burpees have 2 push ups for every 1 rep (:60-:75). Target 2 rounds per AMRAP 10. After the 2 minute rest, pick up where you left off.
Russian Twists – Plate
3 x :60 On, rest :60
WOD – Mon, Mar 23
EMOM 8
2 Hang Squat Clean
1 Hang Power Clean
*build from 6/10 RPE
GOALS + GUIDANCE: The “hang” position will start just above your knee. Be sure to drag the bar up into your hip before jumping and then quickly pull under the bar or pull the bar to your shoulders. Ideally, build every set starting from 6/10 effort.
21-18-15-12-9
Power Clean
Box Jump Overs
MCx: 95/65, 20″
MAx: 75/55, jump up 20″
MVx: 18-15-12-9-6, 55/35, step up 20″
GOALS + GUIDANCE: Choose a weight for the power clean that feels very light. Do at least 15 reps of the 21, before taking a quick shake out. Find a steady pace on the box jump overs that you can maintain and even speed up in later rounds. Target 10 minutes (12 cap).
5-5-5-5-5
rest 1:30 between sets
*build to a heavy set of 5
GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.