WOD – Thu, Mar 12
9 x on the 2 Minute
5 Shuttle Runs
5 Deadlifts
5 Burpee Over Bar
MCx: 225/155
MAx: 185/135
MVx: 3 shuttles, 135/95, in+outs
GOALS + GUIDANCE: Move at a 9/10 effort on all 3 movements, to complete each round in :45. The shuttle will take :15-:20, scale to 3 lengths if it’ll take longer. The deadlifts are heavy and unbroken, and the burpees are fast.
Weighted Sit-ups
3 x 15
WOD – Wed, Mar 11
8 x 2, build
Rest :90 b/w sets
GOALS + GUIDANCE: Start at 55-60% of your 1 rep max, and ideally build in weight as long as your form and range or motion look good. Coaches will have you lift every 2 minutes. Record your final weight.)
3 Rounds for Time
9 Hang Power Snatch @95/65 lbs
15 Wall Balls @ 20/14 lbs
21 Push ups
MCx: 95/65, 20/14
MAx: 65/45, 14/10, knee push ups
MVx: 45/35, 10/6, 15 knee push ups
GOALS + GUIDANCE: The hang snatch should be light, and easily done unbroken throughout the 3 rounds. Keep the wall balls unbroken, then chip away at the push ups 11/10 or 3 sets of 7. Target 9 minutes.
WOD – Tue, Mar 10
4 x AMRAP 5
400 Meter Run
18/15 Cal Bike
Max Cal Row
Rest 2:00 b/w Sets
MAx: 300m, 15/12 cals
MVx: 200m, 12/9 cals
GOALS + GUIDANCE: In the 5 minute period, run 400 meters in 2:00 or less, bike the designated calories in :90 or less, and in the remaining :90 row as many calories as possible. Target 80-85% effort, and recover in the 2:00 between AMRAPs. Record total calories.
EMOM 9
1 – 0:45 Copenhagen Plank (R)
2 – 0:45 Copenhagen Plank (L)
3 – 0:45 Hollow Hold
MVx: side planks, deadbug hold
WOD – Mon, Mar 9
5 Rounds
50 Double Unders
20 Sit ups
10 Clean + Jerks
5 Bar Muscle Ups
MCx: 135/95
MAx: 15 attempts, 115/75, 5 chest to bars
MVx: 75 singles, 75/55, 5 strict (band) or 10 ring rows
GOALS + GUIDANCE: Complete the dubs in :60 or less, then catch your breath on the sit ups, moving at a moderate pace (:30). Strategically do fast singles on the clean and jerks, however in the warm up you should be able to link 5 in a row, as this weight should feel light-moderate. Then chip away or link 5 bar muscle ups, or any challenging upper-body-pulling movement. Target 20 minutes (25 cap).
WOD – Sun, Mar 8
10 x on the 5 minute
:30 Chin Over Bar Hold
:30 Weighted Wall Sit
:30 DB Plank Pull Thru
:30 Weighted Hip Thrust Hold
2:00 Row for Calories
MCx: 45/25 plate, 35/25 db
MAx: band, 25/15 plate, 25/15 db
MVx: ring to chest hold, 15/10 plate, 15/10 db
GOALS + GUIDANCE: Jump your chin above the bar and hold. Use a plate for the wall sit, a db for the plank pull thrus, and a heavier db for the hip thrust hold. Keep your transitions fast, one :30 interval runs into the next, and right into the row. There is a :60 rest between rounds.
WOD – Sat, Mar 7
AMRAP 30
With a Partner
“Filthy 50”
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders
MCx: 24/20″, 53/35 kb, 45/35 bb, 20/14
MAx: step up 24″, 35/26, knee ups, 35/25 bb, 14/10, 15 attempts
MVx: 30 reps, step up 20″, 26/18, sit ups, 15 bb, 10/6 wb, in+outs, 60 singles
GOALS + GUIDANCE: A classic you get to tackle with a partner! This workout will feel more like a “sprint” because movements can be broken up between you and your partner. Teams should go in with a plan on how to split things up. For the movements that will take more time like box jumps, split them into smaller sets. For movements that can get done faster like the push press, try to hit half and half. Target 2+ rounds.
WOD – Thu, Mar 5
5 Rounds:
15/12 Cal Bike
30 Sit Ups
15/12 Cal Bike
15 Hang Cleans
MCx: 95/65
MAx: 12/9 cals, 75/55
MVx: 9/6 cals, 20 sit up, 10 hang clean 65/45
GOALS + GUIDANCE: Bike at a moderate pace, completing the cals under :60. Push on the sit ups, but also using them to catch your breath before the next bike. The hang cleans are at a lighter weight, so go unbroken and go fast. Target 17 minutes
WOD – Wed, Mar 4
21-15-9
Deadlifts
9 Burpee Over Bar
Back Squats
9 Burpee Over Bar
MCx: 135/95
MAx: 95/65, regular burpees
MVx: 15-12-9 reps, 65/45, 6 in+outs
GOALS + GUIDANCE: Today’s weight should feel light for both the deadlift and back squats. Complete every set unbroken, and push on the burpees. Target 8-10 minutes (12 min cap).
6 x on the 2 minute
25′ Death March
25′ Front Rack + Suitcase Carry
25′ Front Rack + Overhead Carry
25′ Suitcase Carry + Overhead
Heel Elevated Bulgarians
3 x 8/8
WOD – Tue, Mar 3
5 x on the 2 minute:
3 Bench Press
Tempo: 3.3.X.1
GOALS + GUIDANCE: Take 3 seconds on the descend, pause for 3 seconds at your chest, press up, hold for 1 second. Start your working sets at a light to moderate weight (6/10 rpe), and build over the 5 sets.
6 Rounds for time
50 Double Unders
10 Toes to Bar
10 Dumbbell Step Ups, 20″
MCx: 50/35
MAx: 15 attempts, knee or pike up, 35/26
MVx: 75 singles, leg lifts or v-ups, 25/15
GOALS + GUIDANCE: Take :60 or less on the double unders, keep the toes to bar unbroken for as long as possible, and use TWO dumbbells for the step ups. Target 12-15 minutes (15 min cap).
DB Bent Over Rows
3×12
5 x on the 2:30
5 Press at 60-70%
Tempo 5.1.X.1
GOALS + GUIDANCE: Press overhead, hold for 1 second at the top, then slowly lower the bar fo 5 seconds back to the start position. Do 5 reps every 2:30.