WEEK of WORKOUTS

WEEK of WOD's

MONDAY, APRIL 12th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @60% with a 31X1 pace

Then, immediately perform 5-7 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. Every minute on the Minute (5 minutes)...

Max Cals ERG 30 seconds (rest 30 seconds)

- Rest 3 minutes -

Every minute on the Minute (5 minutes)...

Max Bar Facing Burpees 30 seconds (rest 30 seconds)

* you choose ERG/ Assault

C. 3 sets

10-15 GHD Hip Extensions or Banded Good Mornings

10 Barbell Back Rack, Step Back Lunges ea side (mod load)

TUESDAY, APRIL 13th

A. Every 3:00 (6 sets)

- 0:00 - 3:00

12/10 Calorie Echo Bike

15 Power Snatch (75/55)

- 3:00 - 6:00

12/10 Calorie Echo Bike

12 Power Snatch (95/65)

- 6:00 - 9:00

12/10 Calorie Echo Bike

9 Power Snatch...

more

MONDAY, APRIL 5th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @55% with a 31X1 pace

Then, immediately perform 4-6 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. B. For Time:

21-15-9

Double Dumbbell Front Squats (50s/35s)

Toes to Bar

Straight Into...

50 DB Snatch (50/35)

* use R/L arm as desired

Target time: 5-7 Minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

21-15-9

Double Dumbbell Front Squats (35s/25s)

Single Toe to Bar or Knees to Chest

Into -

50 Dumbbell Snatch (35/25)

Scaling Option 2

For Time:

21-15-9

Goblet Squats

Tuc-ups

Into -

50 Russian Kettlebell Swings

C. For Quality:

20 Glute Bridges

2:00 Frog Stretch

20 Glute Bridges

...

more

MONDAY, MARCH 29th

Back Squat

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @50% with a 31X1 pace

Then, immediately perform 3-5 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. For Time

2 Rounds:

10 Power Snatches (155/105 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (95/65 lb)

12 Burpee over Bar

Target Time: 6-8 minutes

Time Cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time

2 Rounds:

10 Power Snatches (135/95 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (75/55 lb)

12 Burpee over Bar

Scaling Option 2

For Time

2 Rounds:

10 Power Cleans (moderate)

12 Up Downs

-into-

2...

more

MONDAY, MARCH 22nd

A. AMRAP 10 Minutes

400m Run

10 Power Clean (135/95lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (135/95)

*sub 1000m BikeERG if not running

Target Reps Each Set: 60+ (3 rounds)

Minimum reps before scaling: 40 (2 rounds)

Scaling Option 1/ Masters RX

AMRAP 10 Minutes

400m Run

10 Power Clean (115/75lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (115/75)

Scaling Option 2

AMRAP 10 Minutes

400m Run

10 Power Clean (75/55lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (75/55)

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 23rd

A. For Time:

30/22 Calorie Row

30 GHD’s

30 Box Jump Overs (24/20)

30/22 Calorie Row

30 Toes to Bar

30 Dumbbell Thrusters (50s/35s)

30/22 Calorie Row

30 Box Jump...

more

There are 3 workout options each day. Pick one that meets your SB traveling needs!

MONDAY, MARCH 15th

A. BODYWEIGHT

AMRAP 10:00

20 V-Ups

10 Burpees

B. BODYWEIGHT

AMRAP 12 Minutes:

36 Air Squats

18 Push Ups

C. WITH DUMBBELL

AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans 50/35

18 Push Ups

TUESDAY, MARCH 16th

A. BODYWEIGHT

3 Rounds

100 Double Unders or 40 Plate Hops

150’ Walking Lunge

30 Alternating V-Ups

B. BODYWEIGHT

For Time:

200 Plate Hops/Line Hops

50 Alternating Leg V-Ups

50 Alternating Box/Chair Step Ups

C. WITH DUMBBELL

For Time:

200 Double Unders

50 Alternating Leg V-Ups

50 Double Dumbbell Deadlifts 50s/35s

WEDNESDAY, MARCH 17th

...

more

MONDAY, MARCH 15th

A. AMRAP 10:00

20 GHD Sit-Up

10 Burpee Pull Up

Target number of Rounds: 4-6

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

AMRAP 10:00

16 GHD Sit-Up (6in riser)

8 Burpee Pull Up

Scaling Option 2

AMRAP 10:00

20 Abmat Sit Ups

8 Burpees

8 Ring Rows

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 16th

A. Back Squat

- 5 sets x 5 reps, starting at 60% and building

* Complete a set every 1 minute, on the minute for 5 minutes *

B. 3 Rounds

100 Double Unders

100’ Double Dumbbell Front Rack Walking Lunge 50s/35s

25 Toes to bar

Target time: 14-16 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

3 Rounds

75 Double Unders

100’ Double Front Rack Walking Lunge 35s/25s

20 Toes to bar

Scaling Option 2

3 Rounds

100 Single...

more

MONDAY, MARCH 8th

A. In 15 minutes, find 1RM Snatch

Suggested reps 5-3-2-1-1-1

B. 10 Rounds

1 Squat Snatch (155/105)

3 Ring Muscle-ups

30 Double Unders (60 SU)

Target time: 12-14 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

10 Rounds

1 Squat Snatch (135/95)

6 Ring Dips/ Bar Dips

20 Double Unders (40 SU)

Scaling Option 2

10 Rounds

1 Power Snatch (moderate weight)

6 Assisted Bar Dips/ Bench Dips

30 Single Unders

C. Mobility Session:

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 9th

A. 21-15-9

Pull ups

15-12-9

Bar Facing Burpees

Rest 5:00

21-15-9

Toes to Bar

15-12-9

Bar Facing Burpees

Target time each set: 4-5 minutes

Time cap each workout: 6

Scaling option 1 (Masters 45+)

Workout:

18-12-6

Pull ups

12-9-6

Bar Facing Burpees

Rest...

more

MONDAY, MARCH 1st

A. In 10-15 minutes, find a 1-RM Power Snatch

5-3-2-1-1-1 suggested Warm-Up Reps

B. For Time:

25 Toes to Bar

15 Burpee to 6in target

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

50 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

15 Burpee to 6in target

25 Toes to Bar

Target time: 10-12 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

35 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

15 Burpees

20 Toes to Bar

Scaling Option 2

For Time:

25 Hanging Knee Raises

10 Up Downs

25 Alternating Step Ups

50 Dumbbell Push Press

25 Alternating Step ups

10 Up Downs

25 Hanging Knee Raises

C. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead...

more

MONDAY, FEBRUARY 22nd

A. Power Snatch 5 x 1 @ 90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

Then, straight into…

Snatch 5 x 1 @90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

B. For Time:

15-12-9

Thrusters (135/95)

Strict Weighted Pull Ups (50/35)

Target time: 7-9 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

15-12-9

Thrusters (115/75)

Strict Weighted Pull Ups (35/20)

Scaling Option 2

For Time:

15-12-9

Dumbbell Thrusters (35s/20s)

Banded Strict Pull Ups

C. Mobility Session:

Quad Smash + Forearm Smash + Lat Smash

TUESDAY, FEBRUARY 23rd

A. Teams of 2 (1:1)

30 Minute Amrap

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

* You go, I go *

Target number of total Rounds: 15+

Minimum number Rounds before scaling: 12

Hang Cleans: Weight used for this movement should allow...

more

MONDAY, FEBRUARY 15th

A. Push Jerk:

- 5x3 reps @ 65-70% 1RM Jerk

* rest 60 seconds between sets *

OPEN 17.1 RETEST

B. For time:

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24”/20”) after each round

Time Cap: 20 minutes

Target time: 13-15 Minutes

Scaling option 1 (Masters 45+)

For time

10-20-30-40-50

Dumbbell Snatches (40/25)

10 Burpee Box Jump overs (24”/20”) after each round

Scaling Option 2

For time

5-10-15-20-25

Dumbbell Snatches (moderate weight)

8 Burpee Box step overs (20”) after each round

C. Mobility Session

2 min Hip Stretch (each side)

2min Lax Ball 1st Rib Horizontal into Rig

TUESDAY, FEBRUARY 16th

A. Power Snatch

5 x 1 @ 90% ( +5 lbs from last week)

*Every 60-90sec perform 1 rep

Then, straight into...

Snatch

5 x 1 @ 90% (+5lbs from last week)

*Every 60-90sec perform 1 rep

B. 3...

more