Monday March 26, 2018
Title: Monday
Status: pending

Warmup: Warmup 3 Rounds:
200m Row
10 Unweighted Hip Bridges
20m Walking Lunge
10 Steps/side Monster Walk

A) Strength: Beginner:
A1. Goblet Squat 4 sets of 8-10 reps @ 3111 tempo. Rest 1:00
A2. Box Step-Up 4 sets of 6 reps/leg. Can weight if able. Rest 1-2:00

Intermediate:
Back Squat 5 sets of 5 reps @ 3111 tempo. Rest 2-3:00 b/w sets.

Advanced:
Back Squat 5 sets of 3 reps @ 30×1 tempo. Rest 2-3:00 b/w sets.

B) 20:00 RTW: RTW= Amrap with no pace, about 60% output. Goal is to flush the system, do not push here. No set times for changes between stations, 1:00 starts when you get there.

Beginner/Intermediate/Advanced:
1:00 Row
1:00 Single Skips
:30/arm Single Arm Oh Kb/Db Carry (arm completely locked out, easily unbroken)
1:00 Jog
1:00 Front Plank
1:00 Squat Test

Cooldown: Lax Ball Smash
Pick 2 areas and hit 2-3:00/side/position

—–

Tuesday March 27, 2018
Title: Tuesday
Status: pending

Warmup: Warmup: 3 Rounds of…
30 Du’s
Scaled: 1 Wall-Walks, Rx’d: 2 Wall-Walks
10 Ring Rows
10 Dislocates
:30/side Floor Pec Drill

A) Strength- good idea to get groups of 3 sharing equipment: Beginner:
A1. Seated Single Arm Db Press 3 sets of 10 reps/arm. Rest 1:00 before a2.
A2. Bent Over Db Row 3 sets of 12 reps/arm @ 3111 tempo. Rest as needed b/w arms, and 1:00 before a3.
A3. Dumbbell Bicep Curls 3 sets of 12 reps @ 3111 tempo. Rest 1:00 before a1.

Intermediate:
A1. Strict Press 4 sets of 8 reps @ 2212 tempo. Rest 1:00 before a2.
A2. Bent Over Supinated Barbell Curl 4 sets of 10 reps @ 3111 tempo. Rest 1:00 before a3.
A3. Hammer Curl 4 sets of 12 reps @ 3111 tempo. Rest 1:00 before a1.

Advanced:
A1. Strict Behind the Neck Press 4 sets of 6 reps @ 2212 tempo. Rest 1:00 before a2.
A2. Pendlay Row 4 sets of 8 reps @ 3111 tempo. Rest 1:00 before a3.
A3. Hammer Curl 4 sets of 10 reps @ 3111 tempo. Rest 1:00 before a1.

B) 18:00 Amrap of… @ 75-80% output:
Beginner:
100m Jog
10 Plank to Pushup Pressouts
15 Du’s or 30 Singles
10 No Pushup Burpees
10 Ring Rows
15 Russian Kb Swings- moderate

Intermediate:
100m Jog
10 Pushups
20 Du’s or 50 Singles
10 Box Jumps w/ step-down
10 Ring Rows
20 Russian Kb Swings 16-20/20-24 kg

Advanced:
100m Jog
15 Pushups
30 Du’s
10 Box Jump w/ step-down 20/24inch
15 Ring Rows
30 Russian Kb Swings 20/24kg

Goal is to not try to win anything this week, just move through, get a good sweat on.

Cooldown: Tabata Abs:
Flutter Kicks
Hollow Rocks or Kipper to Leg Lowers
Mountain Climbers
Tuck Ups

—–

Wednesday March 28, 2018
Title: Wedensday
Status: pending

Warmup: Warmup-5:00 Foam Roll

Burgener Warmup x 2

A) Oly Flow: *Absolutely nothing over 50% for any level of athlete.
-Try different grips, techniques, footwear, foot stance, etc.
-Play, have fun, DO NOT PUSH WEIGHT!
-Learn about your body and challenge to move perfectly without heavier weight pushing you into position.
-Perform about 1-2 lifts/minute.

Beginner: 20:00 Emom of…
1- Row 150m
2- :45 Du Practice or Single Skips
3- 20m Bear Crawl
4- 15 Kb Sdhp – moderate (unbroken weight)
5- Rest

Intermediate/Advanced: 20:00 Oly Flow
10:00 Snatch Practice @ nothing over 50%
10:00 Clean and Jerk Practice @ nothing over 50%
*Option to chose one of the movements for the whole 20:00

B) 5:00on/3:00 off x 3:
Beginner:
6 Ring Rows
8 Burpees
10 Wallballs M/W-9;
120m Row

Intermediate:
6 Pullups or Ring Row
9 Burpees
12 Wallballs M-10′, W-9′
150m Row

Advanced:
6 C2b Pullups
9 Burpees
12 Wallballs Rx’d
150m Row

Cooldown: 3 Rounds of…
:30/side Banded Lunge Lat Stretch
:30/side Banded Tri/Lat Stretch

—–

Thursday March 29, 2018
Title: Thursday
Status: pending

Warmup: Warmup-5:00 General Dynamic

3 Rounds of…
10 Goblet Squat
20m Bear Crawl
6/side Side Plank w/ leg Raise (Scaled: Leg Raise w/out Plank)

A) Strength: (Have all barbells on one side, and all farmers on one side for safety):
Beginner:
A1. Walking Lunge or Goblet Hold Walking Lunge 3 sets of 10 reps/side. Rest :90 before a2.
A2. Farmer Carry 4 sets of 60m. Rest 1-2:00 before a1.
*If there is time and athletes are keen, go for a fourth set.

Intermediate:
A1. 4 sets of 8 reps/leg Backrack Barbell Walking Lunge. Rest :90 before a1.
A2. 4 sets of 60m Farmer Carry. Rest :90-2:00 before a1.

Advanced:
A1. 4 sets of 6 steps/leg Backrack Barbell Walking Lunge. Rest :90 before a2.
A2. 4 sets of 60m Farmer Carry. Rest :90-2:00 before a1.

B) 16:00 Emom (should be pretty light, technique focus) :
Beginner:
1- 12 KB Sdhp @ moderate
2- 12 Plank to Push Pressouts
3- 12 Goblet Squat @ moderate
4- 8-12 Ab-mat SItups

Intermediate:
1- 10 Unbroken Sdp @ 25-45/55-75#
2- 8 Burpees + 4 Box Jump w/ step-down 20 inch
3- 10 Unbroken Sh to Oh – same bar
4- 10 Scaled T2b or Kipper to Leg Lower

Advanced:
1- 8 Burpee Box Jumps 20 /24 inch
2- 10 Unbroken Sdhp @ 45-55/75-85#
3- 5/5 T2b
4- 10 Unbroken Sh to Oh @ 45-55/75-85#

Cooldown: 3 Rounds of…
5/side T-Spine Twists
8 Trap 3 Raise
5/side T-Spine Openers

—–

Friday March 30, 2018
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

3 Rounds of..
10 Supermans
5/side Bird-Dogs
10 Empty bar RDL

A) Strength:
Beginner:
A1. Kb Romanian Deadlift Perform 4 sets of 10 reps @ 3111 tempo. Rest 1:00 before a2.
A2. Pushup Plank 4 sets of :45. Rest 1-2:00 before a1.

Intermediate:
A1. Deadlift Peform 4 sets of 6 reps touch n go. Rest 1:00 before a2.
A2. Dbl Kb Front Rack Carry 4 sets of 50m. Rest 1-2:00 before a1.

Advanced:
A1. Deadlift 4 sets of 4 reps touch n go. Rest 1:00 before a2.
A2. Wizard Walk, perform 4 sets 60m (Switch arms every 10m). Rest 1-2:00 before a1.

B) Metcon- 18:00 Amrap offf @ 75-80% output:
Beginner:
6 Mountain Climbers/Side
5 Pushups
400m Row
30 Singles or 20 Du’s
20 Russian Kb Swings- light to moderate
10 Ring Rows

Intermediate:
6 T2b or 12 Ab-mat Situps
500m Row
4 Pullups or 8 Jumping Pullups
30 Du’s or 50 Singles
20 Russian Kb Swings 16/20kg
10 H.r Pushups

Advanced:
600m Row
5 C2b Pullups
40 Du’s
3 Strict Hspu
20 American Kb Swings 20/24kg
1 Legless Rope Climb (or 2 regular)

Can stagger starts to accomodate rowers

Cooldown: Foam Roll- Full Body 5:00
Squat Test: Scaled 2:00 cumulative, Rx’d 3:00 cumulative

—–

Saturday March 31, 2018
Title: Team Wod
Status: pending

Warmup: Warmup- Coaches Choice

Mobiliy- Coaches Choice

A) Teams of 3 (Switch whenever, only 1 athlete working at a time): 2 Rounds of…
20m Burpee Broad Jump
40m Bear Crawl
60m Walking Lunge (weights below)
80m Shuttle Run
100 Du’s or 200 Singles

rest 3:00

3 Rounds of….
60 KBS (Rx’d: American KBS, Scaled: Russian Kb Swings: Switch whenever)
30 Pushups (Rx’d: Hspu, Scaled: H.R. Pushups)

rest 3:00

4 Rounds….
40 Partner Walballs Over Rig
30 Pullups or Jumping Pullups

rest 3:00

1600m Row (switch every 200m)

B) Core: Perform 3 Rounds of…
1:00 Front Plank (Rx’d Weighted)
rest 1:00
:30/side Side Plank (Rx:d Star-Side Plank)

Cooldown: Coaches Choice- Mobility