WOD

March 23

3 sets each of: Alternating every 90 secs betw movements Back Rack Split Squats x 6 per leg *heavy Barbell GM x 8 reps Strict Pullup x amrap + 10 min amrap Ascending ladder by 3 reps Up n over Box Jumps (24/20) KB Swings (70/53)   1Team Training A. Hang Clean 4 x 3...

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March 22

A. Snatch Pull x 1/Hang PS x 1/PS x 1 every 75 secs x 10 sets *nothing over 80% + 3 rds 500/450m row 400m run .5 mile on AB Rest 2 mins   1Team Training A. PS x 1/Snatch x 1 on the min for 10 mins @ 70-75% of 1 rm B. FS 3 singles @ 90% + 5 rds 12 Up N over Box Jumps...

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March 21

METCON MONDAY 0:00-8:00 to complete: 3 rds 15 Hang PC (135/95) *can scale up to (155/105) 15 Burpees over the Bar * If you finish before 8 mins, then you will use that time to rest! 8:00-17:00 to complete: 9/15/21 reps Thrusters (95/68) *can scale up to (115/78) 50 DU...

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March 19

Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F  155 lb. / 14-lb. ball   1Team Training A. PS *off blocks @ above knee 12 singles @ 70-75% B.1 Bench Press 3 x 8 reps B.2 Weighted Pullups 3 x 6...

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March 18

A.1 BS 5,3,1,5 rest 1 min A.2 Weighted Chinups 4 x 3-5 reps rest 1 min + 12 min amrap 5/3 Strict Pullups 7 BS (135/95) 35 DU   1Team Training  16.4 Or Active Recovery work/Game Plan 16.4 10 rds: 30 sec AB 30 sec Slow Bear Crawl 30 sec Jog easy 30 sec single unders +...

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March 17

A. BS 3,2,1,3,2,1 *1 set every 2 mins and 2nd 3,2,1 heavier than the first B. Pistol Progession/Skill work for 8 mins + 10 min amrap 5/3 Strict Pullups *Can scale up to 3/2 MU 10 DL (185/125) 15 Abmat Situps

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Programming isn’t anything

It’s everything.