WOD

March 12, 2019

3/12/2019

Warm-up
Warm-up
Warm Up of Choice
or
3 Minutes Double Unders
20 Banded plank rows ( 10 each arm)
30 Walking Lunges
8 burpees
20 banded standing ab pulldowns ( video in comments)
3 laps around rig

Weightlifting
Overhead Squat (6 x 3 )
@ 75% of 1 RM every 60 seconds
work up to 75% or moderately heavy weight in 3-4 sets at 3 reps per set. Use DB or KB ( single arm) if needed

Metcon
Metcon (Time)
3 Rounds:
10 Power snataches (115, 85)
15 Goblet Squat (53, 35)
Sub Out:
PC – Double KB/DB. Or if single, 10 on each arm.
GS – DB Goblet

Core Work
Warm-up
FInisher:
4X 20 Banded standing Ab pulldowns

March 11, 2019

03/11/2019

Warm-up
3 Rounds:
200m Run
20 Med Ball Cleans
40 AbMat Sit-Ups

Weightlifting
DB Bench Press (4×8)
As heavy as possible

Superset with lunges
Rest 60 seconds
Weighted Reverse Lunge (4×6 ea)
W/ KB in the front rack (5 each leg)

Metcon
Metcon (AMRAP – Reps)
AMRAP

AMRAP 6:
Run 100 Meters
8 DB Single ArmThrusters (50, 30)4R,4L
Rest 60s
AMRAP 6:
Row 100 meters
8 Jumping Air Squats
8 Push-ups
Rest 60s
AMRAP 6:
Run 100 Meters
8 Renegade Rows (50, 30)4R,4L
* Run count as 1 rep
Sub Out:
DB – KB
Run – 100 Toe Taps

Extra Work
AMRAP 6:
15 Banded OH Extensions
15 Banded Plank Rows (each arm)
30s Double KB/DB Static Front Rack Hold (Heavy)

March 8, 2019

3/8/19

Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

March 7, 2019

03/07/2019

Warm-up
A.
400m Run
50 Jumping Jacks
B.
2 Rounds:
5 Pull Ups or Ring Rows
10 Push Ups
15 Air Squats
C.
20 Each:
Walking ankle grabs
Walking heel ups
Walking Samson stretch
D.
Shoulder rotations w/PVC
Good Mornings w/PVC
E.
Post Squat (1 Minute)

Gymnastics
T2B Skill Work
*Spend 8 minutes working T2B efficiency and volume.
– Sub out with hanging knee ups, hollow rocks, or reverse crunches.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes

1800m Row or 1 Mile Run
Then
AMRAP:
10 Hang Power Snatch (75, 55)
8 Burpees
6 T2B
 *Score = Second AMRAP of Rounds/Reps
Sub Out:
HPS – KB/DB 10 each side.
T2B – Hanging knee raises or weighted abmat sit ups.

Extra Work
10 minute cool down
mobility work: foam rollers, lacrosse balls, crossover bands

March 6, 2019

03/06/2019

Warm-up
2 Rounds:
50 Jumping Jacks
20 Walking Lunges w/ PVC Overhead
20 Good Mornings w/ PVC
30 Flutter Kicks (4:1 count)

Weightlifting
DB Neutral Grip Military Press (4×6)
rest 60 Seconds
Superset with Row
1-Arm DB Row (4×8 each)
rest 60 seconds
superset with press

Metcon
Metcon (AMRAP – Reps)
3 Rounds

3 Rounds of:
1:00 Strict Pull-ups
1:00 of Weighted Ab Mat Sit Ups (25, 15)
1:00 Single Unders
1:00 Wallballs (20, 14)
1:00 TGUs (alternate arms)
1:00 Rest
*Score = total reps
Sub Out:
RC – Banded or Jumping Pull Ups
WB – Plate Ground to Overhead
TGU – DB

Extra Work
In 3:00:
Max distance single arm farmers carry (70,53)
– May switch hands as needed.

March 5, 2019

03/05/2019

Warm-up
3 Minutes Double Unders
50 Abmat Sit-Ups
30 Walking Lunges
10 Burpees
400m Row

Weightlifting
Deadlift (6×3)
– Touch and Go
– take 3-4 sets for 2 reps each set and build to 75%.
– Sub out with double KB/DB Romanian Deadlifts.

Metcon
Metcon (Time)
6 Rounds for Time

30 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
20:00 Cap
Sub Out:
DUs – 3:1 DUs or 30 Jump Tucks
KBS – DB or PLate

Extra Work
1a) Banded Alphabet: 2 x 1 full set on each side. Rest 30s.
1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s.
*Use a mini band around the knees if possible.

March 4, 2019

03/04/2019

Warm-up
2 Rounds
100 Singles
30 Air Squats
15 Push Ups
15 Pull Ups

Weightlifting
Bench Press (4×5)
rest 60 seconds between sets. Add weight each set. End last set around 80% 1rm
DB Split Squat (4×6 ea)
Rest 60 Seconds between sets

Metcon
Metcon (AMRAP – Reps)
AMRAP 20 Minutes

Teams Of 2:
20 Cal Row
20 Power Cleans (115,75)

Sub Out:
Row – 300m run or 300 toe taps
HSC – Double KB/DB hang squat cleans or singles 8 each side

Extra Work
AMRAP 8 Minutes
15 Banded Pushdowns
15 Banded Pulldowns
30s Double KB/DB Static Holds in Place

March 1, 2019

3/1/19

Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

February 28, 2019

2/28/2019

Warm-up
Warm-up
3-Way banded shoulder Lat Stretch x 20s each position (See video in comment section)
Then grab a light KB +Band and perform:
5 KB Push Press right and then left arm
20 Banded Pull-aparts
5 KB Rows right and then left arm
20 Banded Pull-aparts
6 Alt. DB Snatch from the Floor
6 Burpees
20 Banded Pull-aparts

Weightlifting
Bench Press (4 x 7 )
Close grip Bench press

Super set these with ring rows

Ring Rows (4 x 8 )
with 2 sec pause at top of ring

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
16 Alt KB Snatch from the Floor (53, 35)
8 Burpees
Sub Out:
KB – DB same rep scheme or plate ground to overhead (16 reps total)

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