Username:

Password:

Forgot Password? / Help

Archive for March 2012

0

SATURDAY MARCH 31

WARMUP

30s Samson Stretch

30s L Hang

100 Singles

3 rounds:

10 Ball Slams

10 Jumping Squats

10 Leg Swings (each leg)

 

WOD

50 Box Step Ups w/ slam ball

50 Sandbag Tosses over the Low Wall

5 10m Sled Pushes

400m Farmers Carry

5 30m Sprints

 

This is not a scored or timed workout. Complete all the tasks in any order, breaking them up as necessary. Use any remaining time to work on skills, flexibility or mobility.

0

FRIDAY MARCH 30

WARM UP

400 meter run

20 games push ups

30 wall ball

15 GHD hip extensions

15 GHD sit ups

10 pistols

500 meter row

SKILL

Tabata double unders

STRENGTH

Bench press 40 reps @65%

WOD

10 muscle ups (sub 30 pull ups and 30 dips)

400 meter run

20 KB swings @70/53

400 meter run

30 snatches @95/65

400 meter run

40 calorie row

400 meter run

50 games push ups

400 meter run

0

THURSDAY MARCH 29

WARM UP

800 meter run

20 jumping lunges

30 second samson stretch

10 overhead lunges @45/22

10 pistols

10 KB windmills

SKILL

Glute ham raises

STRENGTH

Front squat 12 sets of 2 @55%

WOD

3 rounds for time

10 overhead squats @135/95

10 box jumps @30/24

0

WEDNESDAY MARCH 28

WARM UP

1000 meter row or 800 meter run

10 toes to bar

20 ball slams

50 double unders

30 second plank hold (30 seconds in all three positions)

SKILL

10 turkish get ups

WOD

For time

1000 meter row

50 medicine ball slams

50 meter bear crawl

800 meter run

Here's some tips on the double under from the James Brown of jump rope.

0

TUESDAY MARCH 27

WARM UP

400 meter run

20 push ups (hands off deck)

20 GHD sit ups

20 GHD hip extensions

20 burpees

20 butterfly pull ups

10 meter handstand walk

12 HSPU

2 rope climbs

500 meter row

SKILL

3 X 1 minute max rep toes to bar

STRENGTH

Work up to 4RM bench press

WOD

AMRAP in 12 minutes

5 burpees

10 push presses @115/75

2 muscle ups

0

MONDAY MARCH 26

WARM UP

400 meter run

10 GHD sit ups

10 GHD back extensions

10 walking lunges

10 HSPU

400 meter run

SKILL

Work up to 1RM heaving snatch balance

STRENGTH

Front squat 50 reps @60%

WOD

Part 1:

10 squat snatches @135/95

10 meter sled push @270/135 (outside, width of bridge)

Part 2:

AMRAP in 2 minutes of double unders

Record weight on snatch balance, time on WOD, and double unders

Here's a video of the heaving snatch balance

0

SATURDAY MARCH 24

WARMUP

30s samson stretch

2 rounds:

10 Push-ups

10 Good Mornings

10 Squats

10 Sit-ups

10 Leg Swings (each leg)

 

WOD

3 minutes of Tire Flips

2 minute rest

3 minutes of Ball Slams

2 minute rest

3 minutes of Burpees

2 minute rest

3 minutes of Jumping Lunges

 

Score total reps. The 2 minute rest will include a 200m run. The remaining time from the 2 minutes is your rest period.

0

FRIDAY MARCH 23

WARM UP

400 meter run

10 pass throughs

10 overhead squats

30 second samson stretch

SKILL

Muscle up skillzz

STRENGTH

Strict press 30 reps @70%

WOD

AMRAP in 12 minutes

10 DB push presses @45/20

10 ab mat sit ups

2 muscle ups

0

THURSDAY MARCH 22

WARM UP

500 meter row

3 rounds

10 good mornings

10 goblet squats

SKILL

Squat clean and jerk skill work

STRENGTH

Front squat 10 sets of 2 @55%

WOD

Tabata

Squat clean @95/65

Airdyne, row or ski erg for calories

L hang for seconds

Double unders

Box jumps @24/18

 
0

WEDNESDAY MARCH 21

WARM UP

400 meter run

3 rounds

10 pistols

15 push ups

SKILL

Rope climb skillz

WOD

Part 1 - 500 meter row time trial

Part 2 -

5 rounds for time

10 KB swings @70/53

30 double unders

 
Pages:123