Workout of the Day
Friday 23.3.10 WOD
A. Every 1:30 for 6 sets perform…
Hang Power Snatch + Overhead Squat
Power Snatch + Overhead Squat
* put bar down in between 1st OHS and PS
For time:
15 Power Snatch 95/65
9 BF Burpees
12 Power Snatch 115/75
12 BF Burpees
9 Power Snatch 135/95
15 Bar Facing Burpees
MFit
10 banded pull throughs
10 X walk e
10 banded rows
10 scap pushups
10 Bent over plate flies
4 Rounds:
A1. 2 DB Deadlift x8
rest 0:20- 1 min
A2. Tempo inverted row x8-10 31×1
rest 1 min
3 Rounds:
B1. Tempo Knee raises x8-10-12 31×3
rest 1 min
Conditioning:
3 RFT
1000m bike
15 KB swing
9 Pullup option
Mobility:
Prone scorpion x5e
cat/cow x10
Thursday 23.3.9 WOD
4 rounds
A1. Ring Top Support :20-:30; rest :30
A2. Ring Bottom support :20-:30; rest 2 mins
3RFT w/ a partner
500m Row
30 Ring Push Ups
500m Ski
30 Wall Ball Sit Ups 20/14
Wednesday 23.3.8 WOD
A. Deadlift
Every 2:30 for 5 sets perform 6 reps; building in weight
12 MIN AMRAP
1-2-3-4-5-6……
Burpee Bar Muscle Ups*
In between each set complete…
4 DB Reverse Lunges 50/35
4 DB Thrusters
30 Double Unders
– score all reps completed –
“* scale with Burpee pullups/burpee to 6″” + ring row “
and double the reps (2 4 6 8 …..)
MFit
Warmup: 2 rds
Thread the needle x5e
GB x10
Floor press x10e
Banded bicep curl x10
SA Banded press x10e
Scap pushup into HR pushup x5e
4 Rounds:
A1. DB CG Bench press x6-8
rest 0:30-1 min
A2. 2 DB bent over row inverted grip x8-10e
rest 1 min
3 rounds:
B1. KB standing windmill x4-6e
rest 1 min
B2. Weighted high plank 0:40-1 min
rest 1 min
Conditioning: EMOM 12
0:40 cal bike arms only
0:40 DB renegade row
0:40 Alt. SA DB jerk
rest
Mobility:
Thread the needle hold 1 min e
T spine rollout
Tuesday 23.3.7 WOD
A. Push Jerk
Every 2 mins for 5 sets perform 3 reps; building in weight
3 Sets:
B1. Top to Top ALT Z Press 6-8 per side; rest :30
B2. Paralette HSPU Negatives 6 reps; rest 2 mins
* scale down with HS Hold/pike hold/plank hold
5 RFT:
6 Box Jump Overs 24/20
10 Toes to Rings
12 Cal Row/Bike
Monday 23.3.6 WOD
A. Front Squat
In 10 mins build to a heavy single
then 2×10 @65-75% of that number
15 MINS TOTAL
“””Cindy“””
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
* scale up with a weight vest
MFit
Warmup:
2 min machine
2 rds:
90/90s x5e
Banded rev lunge x10e
X walk x10e
SL GB x10e
4 Rounds:
A1. Back rack reverse lunges x8-10e
rest 0:30-1 min
Wall sit hold 0:30-1:00
rest 1 min
Conditioning:
8 min AMRAP
15/12 Cal row
20 Wall balls
rest 2 mins
8 min AMRAP
12 TTB option
45 DU/SU
Mobility:
Pigeon pose 1 min e
Couch stretch 1 min e
Sunday 23.3.5 WOD
A. Mobility
– T Spine Roll outs
– Couch Stretch
– Pidgeon Stretch
– Frog Stretch with T spine rotation
20 MIN AMRAP
Row 500m
20 Sit Ups
10 WB Slams
5 WB Burpees
Saturday 23.3.4 WOD
A. Back Squat
4x 6-8 reps; rest 2-3 mins
4 REFT
10 2 DB Hang Cleans 35/20
50ft 2 DB Walking Lunges Farmers Grip
10 TTB
600/400m Bike
rest 1:30
Friday 23.3.3 WOD
FNL 23.3 WOD
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Thursday 23.3.2 WOD
20 MIN AMRAP W/ a partner
40 Air Squats
30 Burpees
20 Plate GTOH 45/25
10 Incline DB Bench Press 50/35
500m ROW
MFit
Warmup: 2 rounds
10/8 cal bike
10 banded pull throughs
10 hollow lat pushdowns
10 banded rows
10 scap pushups
4 Rounds:
A1. 2 DB Deadlift x8-10
rest 0:20- 1 min
A2. Tempo inverted row x8-10 31×1
rest 1 min
3 Rounds:
B1.Weighted V ups x8-10
rest 1 min
Conditioning:
12-9-6-9-12
Cal bike
DB burpee
Pullup option
Mobility:
Prone scorpion x5e
cat/cow x10
Wednesday 23.3.1 WOD
A. EMOM 9
– 6 Pistols
– 8 Push Jerks 135/95
– 10 Box Jumps
3 REFT
8 DB Box Step Overs 50/35
6 Burpees
50FT DB Lunges 50/35
rest 2 mins
*Cap 15
MFit
Warmup: 2 rds
1 min row
10 band pull aparts
10 db floor press
10 glute bridge
10 lat push downs
5 pushups
4 Rounds:
A1. DB CG Bench press x8-10
rest 0:30-1 min
A2. SA DB bent over row x8-10e
rest 1 min
3 rounds:
B1. KB standing windmill x6-8e
rest 1 min
B2. KB Pull throughs x8-10e
rest 1 min
Conditioning:
EMOM 15
0:45 rower sprint
0:45 Pushups
0:45 alt DB clean and jerk
0:45 plank
Rest