Thursday 14th March 2019

A. E3M for 12 (4 sets)

  • Deadlift x 5 reps

Rest 20 seconds

  • Tall Box Jumps x 10 reps

 

Box jumps not too high that take too much resetting for each. Set of 10 should not take longer than 1 min.

B. 10 min AMRAP

  • 10 Deadlifts (70/100)
  • 10 Burpees Over the Barbell
  • 10 Chest-to-Bar Pull-Ups

Encouraging unbroken dead lifts or broken into 2 sets. Athletes should NOT be doing singles, if so it is too heavy. 

Wednesday 13th March 2019

A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:

  • 9/12 Calories of Rowing or Bike
  • 18 KBS  (16/24 )

Immediately followed by…

  • Overhead Plate Hold (15/20) – while next teammate completes the row and KBS

 

Rest 5 minutes, when the clock reaches 20:00…

 

B. In teams of three, complete as many rounds and reps as possible in 15  minutes of:

  • 9/12  Calories of Rowing or Assault Bike
  • 12 Single-Arm DB Push Presses (15/22.5 DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

Immediately followed by… 

  • Front-Racked Kettlebell Hold (16/24 ) – while next teammate completes the Bike/Row and push presses

 

Tuesday 12th March 2019

A. Front Squat

  • 4-3-2-1 
  • 2-2-2-2 

*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92%

Rest 2 mins then

*EMOM 4 – 2 reps @ 80%

Focus on SPEED of the concentric (up)

 

B. For time:

  • 40 Wall Balls (7/9)
  • 800m Run
  • 30 Wall Balls
  • 400m Run
  • 20 Wall Balls
  • 200m Run

Time cap: 18 mins

Monday 11th March 2019

A. EMOM 12

  • 1 x Power clean

 Build over the course of the 12 sets to today’s heavy.

 

B. Option 1

For time:

9-7-5

  • Power Clean (65/90)
    Ring or Bar Muscle-Up

 OR…

Option 2

For time:

  • 15 Power Cleans (47.5/70)
  • 30 HR Push-ups
  • 10 Power Cleans
  • 20 HR Push ups
  • 5 Power Cleans
  • 10 HR Push-ups

15 min cap

Saturday 9th March 2019

Friday 8th March 2019

A. Deadlift

  • 5-5-5-5

Rest 20 seconds

20 x Unbroken Kettlebell Swings

E3M

Not too heavy with the deadlifts if in the Open.

 

B. “Helen”

3RFT

  • 400m Run
  • 21 KBS (16/24)
  • 12 Pull-ups

15 min cap

Thursday 7th March 2019

A. Back Squat

  • 5-5-5-5-5

E2.5M

 

B. 15-12-9-6-3

  • Squat Clean (42.5/60)
  • Box Jump Overs (20”/24”)

15 min cap

Wednesday 6th March 2019

Hero WOD – “White”

5RFT:

  • 3 Rope Climbs
  • 10 Toes-to-Bar
  • 21 Overhead Walking Lunges (15/20)
  • 400 meter Run

*3 rope climbs to be scaled to 15 ring rows & 15 Push-ups each round.

 

35 min cap

Aim should be to finish the workout rather than doing a workout Rx.

Scale as you see fit to complete the work you have choose to meet the cap. If needed adjust after round 1 if you are not likely to hit a round every 7 mins.

Scaling options:

 

  • Scale rope climbs to ring rows and push-ups
  • Scale rope climbs to 1-2 per round
  • Scale weight on overhead lunge
  • Scale to 3-4 rounds

Tuesday 5th March 2019

A. Push Press

  • 4-4-4-4-4

E2M

 

B. EMOM for 12

  • 7 Push Press (30/42.5)
  • 7 Burpees over bar

 

 Reduce 5/5 where required.

Record all minutes completed – out of 12

Monday 4th March 2019

PARTNER WOD

In teams of two, alternate movements for 30 min AMRAP of:
15/20 Calories Rower or Bike or 200m Run
15 Ring Dips
30 Russian KBS
60 Double Unders
15 Ring Dips
30 Russian KBS
15/20 Calories Rower or Bike or 200m Run