Week of March 4, 2019

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Monday

Warm Up / Mobility:  3 Rounds

Even- 10 Strict Press + 5 Push Press

Odd- 10 SDHP + 10 FR Lunges

Strength:  Push Press

    Wendler Wk 3 (cycle 2)

    5 @ 75%, 3 @ 85%, 1+ @ 95%

    *Each set should be 5-10 lbs heavier than first Wendler cyle. 

    Remember your last set is always for max reps! +++++

WOD

5 Rounds:

    20 Push Ups

    20 Sit Ups

    40 Double Unders

Extra Credit

 3 Rounds for time

    10 Burpee

    10 T2B 


Tuesday

Warm Up / Mobility:  3 Rounds

30 Sec toe touch, 10 sec air squat with 5 sec pause at bottom

Strength:  1 Snatch Deadlift + 1 Squat Snatch

    *6 x 1 complex @ 80-85% 1 RM snatch

WOD

3 rounds:

    9 Power Snatch (95m / 65w)

    18 Wall Ball (20m/14w)

    27 Cal Row (women 22 cals)

    Rest 3 min. between each round

    *Record total time minus rest

    *Modify as needed to keep each round under 5min.

    *Extra challenge: If you complete each round under 3 min. your award is an extra round.

Extra Credit

2 Min Wall Sit passing medball


HIITuesday (6:30pm)

WOD

Partner Up, 30 min AMRAP, Alt movements

 3 Man Makers

    6 Burpees

    9 Box Jumps

    12 Wall Balls

    15 Double Unders (30 Singles) 


Wednesday

Warm Up / Mobility:  3 Rounds

5 Cal Bike, 10 walking lunges, 10 KBS

Strength:  Back Squat 

 Wendler Wk 3 (cycle 2)

    5 @ 75%, 3 @ 85%, 1+ @ 95%

    *Each set should be 5-10 lbs heavier than first Wendler cyle. 

    Remember your last set is always for max reps! +++++

WOD

AMRAP 12 min.

    3 Ring MU

    3 Hang Power Cleans (185m/125w)

    9 T2B

    9 Box Jumps (24m/20w)

     *Record rounds plus reps

    *Mod for 3 Ring MU is 3 strict pull ups.

 

Extra Credit

 Handstand Hold/Walk 


HIIThursday (6:30pm)

 EMOM x20 min

Min 1- 16 Dmbl Snatch (alt arms)

Min 2- 20 Sit-Ups

Min 3- 24 Mtn Climbers

WOD

15 Min AMRAP (solo)

10 Pull-ups

10 Jumping Air Squats

10 KBS

10 KBHP

10 Dips


Friday (Wear Pink or Blue) Carry-in diaper party after 19.3

Warm Up / Mobility:  Group Warm Up

Strength:  off

WOD

19.3 

 

Extra Credit

Party Time 

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner up and find a team to battle

Every 2 min for 8 min

    A)    25 Burpees

            AMRAP Power Snatches (95/65)

---1 min transition---

Every 2 min for 8 min

    B)    400m Row

            AMRAP Pushups

---1 min transition---

Every 2 min for 8 min

    C)    40 Wall Balls (20/14)

            AMRAP Box Jump Overs (24/20)

---1 min transition---

Every 2 min for 8 min

    D)    40 KBS (53/35)

            AMRAP Thruster (95/65)

*Partner up and pick a team to battle

*A, B, C, D are all every 2 min on the min for 2 full rounds (8 min)

*One person works at a time, split reps any way you like

*Team 1 in section A will complete 25 burpees as fast as possible while Team 2 in section A will AMRAP power snatches.  As soon as team 1 is finished with 25 burpees team 2 must stop powersnatches.  Rest for remainder of 2 min.   At 2 min Team 2 will complete 25 burpees as fast as possible while Team 1 AMRAP power snatches.  At 4 min team 1 will go back to burpees and team 2 will AMRAP, at 6 min switch.   

*The faster the pace team works the less time the other team has to complete AMRAP reps.

*Score is AMRAP reps at A, B, C, D