WOD
Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.
Friday 3/29/24
Olympic Lifting
10:00 minute EMOM
1 Power Clean
Start @ 60% of 1RM and increase to heavy for the day
Conditioning
For Time:
10 Ring Muscle Ups
30 Power Cleans 135/95lb, (61/43kg)
50 Box Jump Overs 24/20’’
70 Deadlifts 135/95lb, (61/43lb)
90 Double Unders
Time Domain: 12:00-16:00 minutes
Time Cap: 20 minutes
Thursday 3/28/24
Strength
Back Squat
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Back Squat
Conditioning
7:00 minute AMRAP
5-10-15-20…
Wall Balls 20/14lb, (9/6kg), 10/9ft
Push-Ups
Wednesday 3/27/24
Conditioning
3 Rounds
800m C2 Bike
30 Toe to Bar
800m C2 Bike
6-5-4 Rope Climbs
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes
Tuesday 3/26/24
Strength
Bench Press
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Bench Press
Conditioning
14:00 minute AMRAP
2,000m/1800m Row Buy-In
-directly into-
10-20-30… Alternating DB Snatch, 70/50lb, 32/22.5kg
15 Burpee Box Jump Overs, 24”/20”
Score: Total Reps after Buy-In
Monday 3/25/24
Skill/Strength Prep
10:00 minute EMOM
Minute 1: Bar Muscle-Up Drill
Minute 2: 1 Squat Clean + 3 Front Squats
Conditioning
4 Sets, For Max Reps
3:00 minute AMRAP
10 Bar Muscle-Ups
10 Front Squats, 185/125lb, (84/57kg)
-Max Calorie Echo Bike
1:30 Rest Between Rounds
Score: Total Echo Calories
Sunday 3/24/24
SunDay FunDay!!!!
3 Rounds for Quality
1000m/800m row
20 Alternating Landmine Trunk Rotations @ 60/45lb, (27/20kg)
100/100ft Suitcase Carry 70/53lb, (32/24kg)
20 GHD Medball Sit-Ups
50/50ft Single Arm Overhead Carry 70/53lb, (32/24kg)
Time Domain: 22:00-30:00 minutes
Time Cap: 35:00 minutes
Saturday 3/23/24
Partner Day!!!!! 👬👭👫
25:00 minute AMRAP w/Partner
30 Box Jumps 24/20’’
30 Shoulder to Overhead 115/75lb, (52/34kg)
30 Pull-ups
Friday 3/22/24
Strength
Deadlift
Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%
Percentage is based on your 1-rep max Deadlift
Rest as needed between sets
Conditioning
“Elizabeth”
21-15-9
Clean – 135/95 lbs
Ring Dips
Thursday 3/21/24
Conditioning
24:00 minute EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 V-Ups
minute 3: 7/7 Single Arm Kettlebell Snatch
minute 4: 14/11 Calorie Ski Erg
Kettlebell Load: 53/35lb, (24/16kg)
Machine Substitutions:
15/12 Calorie Row or Bike Erg
14/11 Calorie Assault Bike
13/10 Calorie EchoBike
Wednesday 3/20/24
Strength
Push Press
Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps
Conditioning
Every 2:00 minutes, Until Failure
400m C2
3* Burpee Box Jump Overs 24/20”
*Increase Burpee Box Jump Overs by 2 reps each round
Goal : 5-7 Rounds
Cap: 10 Rounds