9 March – 14 March 2019

Posted on March 9, 2020

Monday, March 9

Strength: Strict Press Establish 1 Rep Max

WOD: For Time 5-10-15-20-15-10-5

Shoulder to Overhead 63/95

Air Squats

*16 Minute Time Cap

 

Tuesday, March 10

WOD:  27 Minute Death By EMOM

8 Push Ups

8 Calorie Row

8 Ring Rows

(add 1 rep to each movement after each round, once you fail to complete the RX number of reps drop back down to 8 reps per minute)

 

Wednesday, March 11

Strength: Front Squat 12-10-8-6-4

WOD:  5 Rounds For Time

200 Meter Run

8 Thrusters 63/95

8 Bar Facing Burpees

*20 Minute Time Cap

 

Thursday, March 12

WOD: For Time

40 Pull-Ups

50 Alternating Dumbbell Hang Snatch 35/50

80 Slam Ball OTS 24/40

150 Sit-Ups

*28 Minute Time Cap

(athletes can partition reps any way they choose)

 

Friday, March 13

Strength: Dead Lift 8-8-8-8-8

WOD: For Time

4 Rounds

4 Power Cleans 103/155

6 High Box Jumps 24/30

1 Minute Rest

4 Rounds

8 Power Cleans  93/135

12 Box Jumps 20/24

*15 Minute Time Cap

 

Saturday, March 14

WOD: Chipper
40 Calorie Row
30 Walking Lunges
20 Toes to Post
15 Wall Balls 9′ 10′ 14/20
15 Toes to Post
1 Minute Plank
15 Wall Balls 9′ 10′ 14/20
1 Minute Plank
20 Walking Lunges
10 Toes to Post
15 Wall Balls 9′ 10′ 14/20
*20 Calorie Bike Anytime During the Workout
*35 Minute Time Cap
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