TRAINING PROGRAM

MONDAY, 9/3   

WOD:

4 RFT

  • 5 Deadlifts (AHAP)
  • 7 Ring Muscle Ups or Burpee Pullups
  • 21 Box Jumps

ENDURANCE/BODYWEIGHT

WOD:

AMRAP x 20

  • 2-4-6-8-10... Situps
  • 4-8-12-16-20... Medball G2O
  • 100 m Run after every Set 

ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: (Strict) Pullups (2/4)


TUESDAY, 10/3  

WOD:  

Team of 2 - For Time

  • 100-80-60-40-20 Cal Bike
  • 50-40-30-20-10 Syncro Lunges 

Alt: Calorie Row - Add 10 Cal to all numbers above

Post WOD:

3 RFQ

  • 20 Quad Heel Touches
  • 20 Hollow Rocks

ENDURANCE/BODYWEIGHT

WOD:

Every 2:00 Min for 10 Sets

Buy-In: 100 m Run

  • Set 1 = Max Up-Downs
  • Set 2 = Max Ring Rows
  • Set 3 = Max Pushups
  • Set 4 = Max Lunges
  • Set 5 = Max Air Squats

Rest 1:00 Min between Sets


FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 11/3  

Lift:

Front Squat

  • 10 RM 

WOD:

AMRAP 9

  • 9 Overhead Squats (42.5/30)
  • 9 Up Downs
  • 9 Knees to Elbows 

GYMNASTICS

Focus: (Strict) Dips (2/4)


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 12/3

WOD:

On a 3:00 Min Running Clock

  • 20 Pushups
  • 30 Russian Swings (32/24)
  • 75 Double Unders

Rest 1:30 Min

On a 5:00 Min Running Clock

  • 40 Pushups
  • 50 Swings
  • 100 Double Unders

Rest 1:30 Min

On a 7:00 Min Running Clock

  • 60 Pushups
  • 70 Swings
  • 125 Double Unders  

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 13/3 

WOD:

E4MOM x 16 MIN

  • Min 1-4: 800 m Run
  • Min 5-8: AMRAP of 3 Wallwalks, 15 Slamballs

Rest 4:00 Min.

E2MOM x 10 MIN

  • Min 1-2: 200 m Run 
  • Min 3-4: AMRAP of 2 DB Up-Downs, 4 DB Box Stepups

SATURDAY, 14/3

TEAM-WORKOUT 

Team of 2 

Part 1:

Push Press

  • Find 10 RM for both Team Partners 

Part 2:

 On a 20:00 Min Running Clock

  • 100 Wallballs (9/6)

Into AMRAP in remaining time of

  • 10 Thruster (60/42.5)
  • 10 C2B Pullups