Workouts for 3/11 – 3/17

 

 

 

Monday 3/11

 

2 rounds for Max Reps 1 min on / 1 min off 

• Tire Flips + Jump Throughs

• Wall Balls

• KB swings 

• Row for cals 

• Ski for cals 

• Double Unders or Single Unders 

• Burpees 

Keep track of reps and try and be consistent each place. Push hard in the minute but maintain good form. 

Folks who want to work in double unders can use that min of jumping to practice / make attempts.

 

 

Tuesday 3/12

 

Option 1:
Clean or Snatch (Pick 1): 3 x 3

Option 2:
15 Mins for Quality
20 (Pick 1): DB Cleans or
DB Snatch (alt sides each rep)
10 Push Ups
5 DHPU / Chin-Ups

Then 

AMRAP12 with a partner
P1: Double KB Rack Hold
P2: Max Cals AD (if not enough equipment row or ski for cals)

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

 

5:30PM: KETTLEBELL CLASS

 

 

 

Wednesday 3/13

 

10 Rounds or 15 Mins with a partner (1 Works / 1 Rest) 

10 Slam Balls
10 Cals Ski
10 Cal Row

*Alternate Rounds with partner (P1 does 10 Slam balls, 10 cals ski, 10 cals row, P2: Rest, etc). Move fast through your round and recover while your partner works.

Then

200 sit-ups or 10 Mins with partner
Pacer: 1 lap SB drag

5:30PM: Barbell Basics / Open Gym

 

 

 

Thursday 3/14

 

 

Option 1:
Back Squats: 3 x 3

Option 2:
15 Mins for Quality (4-5 Rounds)
5 Back Squats (using a barbell: clean from floor, press over head to behind neck) otherwise DB/KB Front Squats in rack position.
5 Single Arm Ring Row (per side)
Max KB Seesaw Bench Press
1-2 minutes rest in between rounds

Then

4 Rounds or 16 minutes
200m (pick your machine)
10 Burpees
*2:00 rest

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

 

5:30PM: MOBILITY/SKILL CLASS or OPEN GYM
6:30PM: GRINDER & COMMUNITY CLIMBING

 

 

Friday 3/15

 

 

2 Rounds with partner
20/15 Cals AD/Goblet hold
*1 minute rest

2 Rounds with partner
20/15 Cals Row/Goblet hold
*1 minute rest

2 Rounds with partner
20/15 Cals Ski/Goblet hold
*1 minute rest

RX: 53/35#

Each person does each portion 2x. So you will get on the AD 2x and hold 2 x in the first segment and so on.

Cooldown – take this time to work on Pull-Up accessory work. You could do 3 set of 1-3 negatives (or weighted negatives for folks who have their pull-ups or are extremely close to getting theirs). Ask a coach for a recommendation on what to work on!

 

Saturday 3/16

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.

Coaches Choice

 

 

 

Sunday 3/17

 

“Goat” Day 

EMOM20
Even Minutes: Movement 1
Odd Minutes: Movement 2

Tom Brady Day? Hahah, just kidding. This is YOUR day to work on movements that challenge you. Pick 2 movements for the day to work on. They could be any combination. Push-ups and pull-ups, OH squats and double unders, etc. just work on the weakest parts to make them stronger and more proficient. 

These kind of days are the days to turn perceived “weaknesses” into “strengths.” 

Core Work – Tabata Style x 2
Alternate between Plank Ups and Hollow Rock/Hold