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WEDNESDAY, MARCH 6

WARM UP

500 meter row OR 400 meter run

3 rounds

10 power snatches

10 snatch balances

10 pass throughs

30 second squat stretch

WOD

March Challenge

Max unbroken KB swings

Choose any weight you want. Multiply the weight of the KB by your reps to get your score.

then

In teams of 2

6 rounds for time (each parter rows 3 rounds)

Partner 1 250 meter row

Partner 2 holds the bottom of a squat position

IMAG2202

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TUESDAY, MARCH 5

WARM UP

500 meter row OR 400 meter run

3 rounds

10 power cleans

10 thrusters

10 toes to bar

30 second chest stretch

WOD

Strict press 50 reps @60%

Then

AMRAP in 15 minutes

10 pull ups

15 box jumps @24/18

20 push ups

IMAG2180

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MONDAY, MARCH 4

WARM UP

500 m row OR 400 meter run

3 rounds

10 KB swings

10 goblet squats

10 push ups

30 second samson stretch

WOD

Clean

Work up to a heavy single for today.

then

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squats 95/65

100_8681

It almost feels like spring! I took a little day trip down to the San Rafael Swell with some friends, and ran the Good Water Rim Trail. It feels good to get outside and use all that fitness you've built.
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SATURDAY, MARCH 2

WARMUP

400m run

3 rounds

10 jumping squats

10 inch worms

10 leg swings (each leg)

30 samson stretch

 

WOD

4 Rounds

200m Run

25 burpees

25 box jumps

30 sec L-sit

 

The Olympic lifting class at noon is cancelled for today. The class will resume next Saturday with some snatch work. See you then!

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FRIDAY, MARCH 1

WARM UP

500 meter row

3 rounds

10 power snatches

10 snatch balances

10 overhead squats

10 push ups

10 pass throughs

Workout of the Day

Bench Press

Find your 1 rep max.

then

Weighted Pull-up

Find your 1 rep max.

Find YOUR most difficult single pull up. It could be weighted, unassisted, or with a band.

then

7 rounds for time

7 shoulder to overhead (no racks) @155/110

7 chest to bar pull ups

7 goblet squats @70/53

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THURSDAY, FEBRUARY 28

WARM UP

500 meter row

3 rounds

5 snatches

5 snatches from just below the knee

5 snatches from the high hang

5 good mornings

5 pass throughs

WOD

Front squat 20 reps @80% of Monday's 2RM (15 minutes max)

then

4 sets of

Each set, once the bar leaves the ground, it stays up.

1 squat snatch

1 hang squat snatch from just below knee

2 overhead squats

Add weight until hard but doable

(15 minutes max)

then

5 rounds for time

10 power cleans @135/95

15 box jumps @24/18

(15 minute cut off)

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WEDNESDAY, FEBRUARY 27

WARM UP

40 turkish get ups (20 on each side)

WOD

Partner relay

In teams of 2, for time.

Run 4800 meters, in 800 meter increments

OR

Row 4800 meters, in 800 meter increments

OR

Airdyne 480 calories, in 80 calorie increments

OR

Ski erg 4800 meters, in 800 meter increments

One partner works at a time.

 
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TUESDAY, FEBRUARY 26

WARM UP

500 meter row or 400 meter run

3 rounds

10 push ups

10 inch worms

10 goblet squats

30 second pigeon stretch

STRENGTH

Push press 10 sets of 3 @70% of last week's 3RM

WOD

As many reps as possible in 20 minutes of

Pull ups

Dips

Deadlifts @bodyweight

Break it up any way you want. Reps must be the same for each exercise at the end. If you get 100 of each, record 100, not the total.

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MONDAY, FEBRUARY 25

WARM UP

500 meter row or 4oo meter run

3 rounds

10 power snatch

10 overhead squats

10 pass throughs

30 second samson stretch

STRENGTH

Front Squat

Find your 2 rep max.

WOD

12-9-6-3 reps for time

Power snatch @95/65

Burpees

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SATURDAY, FEBRUARY 23

WARMUP

500m row

3 rounds

10m walking lunge

10 burpees

10 back extensions

1 minute squat

1 minute plank

 

WOD

10 Rounds

20 sec Ball Slams

10 sec rest

20 sec Push-ups

10 sec rest

20 sec Sit-ups

10 sec rest