TRAINING PROGRAM

MONDAY, 3/2   

LIFT

Strict Press

  • 1-1-1-1-1 

*Start moderate-heavy and build to heaviest Single Rep (1RM)

*Timecap = 10 Min

WOD

For Time

  • 40 Cal Bike / Row
  • 12 DB Strict Press (heavy)
  • 30 Situps
  • 30 Cal 
  • 12 DB Strict Press
  • 30 Situps
  • 20 Cal 
  • 12 DB Strict Press 
  • 30 Situps

*Score is Time

*Timecap = 12 Min

ENDURANCE/BODYWEIGHT

WOD

Every 5 Minutes for 4 Sets

  • 200m Run
  • 20 Ring Row Reach Backs
  • 10 Ring Rows
  • 100m Run
  • 20 Alt. Plank Shoulder Taps
  • 10 Pushups 

Post WOD

Core Surprise :) 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk

GYMNASTICS

Focus: Ring Muscle Up


TUESDAY, 4/2 

WOD

Death by...

  • 6 Russian KB Swing (24/16)

*Reps increase by 6 every minute (6-12-18...)

*Timecap = 7 Min.

Death by...

  • 5 Up-Down Box Jumpovers 

*Reps increase by 5 every minute (5-10-15...)

*Timecap = 7 Min.

Death by...

  • 4 Pullups

*Reps increase by 4 every minute (4-8-12...)

*Timecap = 7 Min.

Optional Finisher:

For Time

  • 200 Lunges or Box Stepups

ENDURANCE/BODYWEIGHT

WOD

EMOM x 9

  • 15/12 Cal Bike
  • 7 Single DB Lunge-Lunge-Squat*
  • 9 Boxjumps

2 MIN REST

EMOM x 9

  • Max Cal Bike
  • Max Single DB Lunge-Lunge-Squat*
  • Max Boxjumps

*Use your "weaker" leg once more than your "stronger" leg!

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 5/2  

LIFT

Back Squat

  • 1-1-1-1-1

*Start moderate-heavy and build to heaviest Single Rep (1RM)

*Timecap = 10 Min.

WOD

3 RFT

  • 400 m Run / 500 m Row
  • 15 Front Squats (60/42.5)

*Timecap = 12 Min.

GYMNASTICS

Focus: Bar Muscle Up 

ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 6/2

WOD

AMRAP 15

  • 2 Rope Climb
  • 25 Hang Muscle Snatches
  • 75 Double Under

Post WOD

3 Sets 

  • 20 Banded Face Pulls
  • 20 Banded Tricep Pulldown
  • 20 Alt. V-Ups

*perform with light band

ENDURANCE/BODYWEIGHT

WOD:

3 RFT

  • 400 m Run
  • 30 Burpees
  • 30 Air Squat 
  • 30 Pullups / Ringrows

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 7/2 

WOD

"Death Row"

EMOM x 20 

  • 20 Cal Row
  • 15 Burpees

*Scale to Max Rep in 45 Sec. 

Post WOD

3 Sets 

  • 2:00 HS Walk / Quadruped Walk

*Rest 1 Min between Sets


SATURDAY, 8/2

TEAM-WORKOUT

IN TEAMS OF 3...

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 -- Back Squat (185/125)|(135/95)** STATION 2 -- Cal Bike/Row STATION 3 -- Toe to Bar STATION 4 -- Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

YOGA

Unfortunetaly, Cat can't teach the 1 pm Yoga class this Saturday and Mel is not available. We set up more spots for the 12 pm class.