WOD – Sat, Mar 21
In Teams of 2
2000m Row
300 Double Unders
100 Deadlifts
1500m Row
250 Double Unders
70 Deadlifts
1000m Row
150 Double Unders
50 Deadlifts
MCx: 135/95, 185/135, 225/155
MAx: 115/75, 135/95, 185/135
MVx: 1500m, 1500m, 1000m, singles, 95/65, 115/75, 135/95
GOALS + GUIDANCE: Share the work with your buddy anyway you’d like. We suggest every 250-500m on the row, every “mess up” on the dubs or singles, and every 10 reps on the deadlifts. Target 35 min (40 cap).
WOD – Fri, Mar 20
10-9-8-7-6-5-4-3-2-1
Pull Ups
Shoulder to Overhead
MCx: 135/95
MAx: banded, 95/65
MVx: ring rows, 65/45
GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you break the jerks, only break them once. Target 10 min (12 cap).
3 Sets
:60 Max Rep Toes to Bar
:60 Max Rep Hollow Rocks
:60 Rest
MAx: knee or pike up, tuck rocks
MVx: v-ups or leg lifts, deadbugs
WOD – Thu, Mar 19
6 Rounds
200m Run
12 Box Jump Over, 20″
MAx: step up and over
MVx: 150m, step up
GOALS + GUIDANCE: The run will take :60 or less and the box jump overs :45-:60. Target 12 minutes (15 cap).
3 Sets
10 Bicycle Crunch
10/10 Feet Elevated Glute Bridge
WOD – Wed, Mar 18
5 Rounds
15 Wall Balls
10 Lateral Burpees Over Bar
5 Hang Power Cleans
Rest 2:00
5 Rounds
15 Hang Power Cleans
10 Burpees
5 Wall Balls
MCx: 20/14, 135/95, 95/65
MAx: 14/10, 115/75, 75/55
MVx: 10/6, in+outs, 75/55, 55/35
GOALS + GUIDANCE: Complete all five rounds of the first triplet before resting two minutes and moving to the next. Go unbroken on the wall balls, stead pace on the burpees and unbroken on the heavier hang power cleans. Then on the 2nd part, lighten the load to go unbroken, faster burpees (not over the bar), and reach for a higher target on the wall balls. Target 22 minutes (25 cap).
Medball Prone Hamstring Curls
3 x 15
WOD – Tue, Mar 17
4 x AMRAP 3
17 KB Step up Overs
17 KB Sumo Deadlift High Pulls
17 Plank KB Drag Thru
Rest 1 Minute
MCx: 53/35
MAx: 35/26
MVx: 26/18
GOALS + GUIDANCE: With 1 kettlebell, complete the three movements as many times as possible in the three minute window. You’ll then rest one minute, and start the next round where you left off!
3 Sets
12 DB Bent Over Reverse Flyes
12 DB Zottman Curls
Rest :90
3 Sets
10/10 KB Side Bends
4 KB Around the World
WOD – Mon, Mar 16
5 Rounds
500/400m Row
15 Strict Ring Dips
Rest 1 Minute
MAx: 400/350m, banded for 10 reps
MVx: 375/300m, 10 box dips
GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes to complete. Then, chip away at ring dips in sets of 6,5,4 or 10 and 5. Rest 1 minute between rounds so you can push your pace on the row. Target 18 minutes (20 cap).
WOD – Sun, Mar 15
10 x on the 3 minute
5 Toes to Bar
10 KB Swing
200m Run
MCx: 53/35
MAx: knee up, 35/26
MVx: v-up or leg lift, 26/18, 150m
GOALS + GUIDANCE: Keep the toes to bar and kb swings unbroken. Run the 200m in :60 or less. You’ll complete the intervals in 2:00, which will give you a :60 rest.
Weighted Deadbugs
3 x 20
WOD – Sat, Mar 14
6 Rounds
1 Power Snatch
2 Hang Snatch
*across
GOALS + GUIDANCE: Work on straight arms for the power snatch and punching under the bar on the hang snatch. Stay light 6/10 RPE.
6 Rounds
15 Squats
12 DB Step ups, 20″
10 DB Hang Snatch
MCx: 50/35
MAx: 53/35
MVx: 25/15
GOALS + GUIDANCE: The squats will take :15-:20, the step ups :30-:40, and the db hang snatch:20. Push your pace on the bodyweight squats. Target 10 minutes.
WOD – Fri, Mar 13
EMOM 7
1 High Hang Squat Clean
2 Jerks
*across
GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push or split. Target 6.5-7/10 RPE.
AMRAP 12
2-4-6-8-10-etc
Man Makers
15/12 Cal Bike
MCx: 50/35,
MAx: 35/20, 12/9 cal
MVx: no push up, 25/15, 9/6 cal
GOALS + GUIDANCE: A man maker is: push up (on two dumbbells), a row on each side, power clean, and finally a thruster. Each rep will take around 10 seconds. Keep the bike :60 or less. Target the round of 10 man makers.
Back Rack Lunges
5 x 3, Across
Rest 2:00
RPE 8/10 or 70-80%