Monday 03/19/18

Strength: Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: Complete as many rounds as possible in 25 mins of:
5 Dumbell/Kettlebell Hang Squat Cleans, 50/35 lbs
5 Dumbell/Kettlebell Hang Squat Cleans, 50/35 lbs
10 Pull-ups
15 AbMat Sit-ups
Run, 200 m

Tuesday - 03/20/18

WOD: Every 1 min for 15 mins, alternating between:
5 Curtis Ps, 75/55 lbs
Bike, 15/12 cals
20 Kettlebell Swing (American)s, 53/35 lbs
12 Bumper Plate Burpees, 45/25 lbs
Dumbbell Farmers Carry, 50/35 lbs, 50 m

Post WOD: 8 x 20 secs / 10 secs
Tabata Banded Mountain Climber
Tabata Banded Knee Pull
Tabata Situp Throwing Wallball

Wednesday - 03/21/18 

Strength: Back Squat (3 sec pause at bottom) 3-3-3-3-3

WOD: 4 rounds for time of:
2 Rope Climbs
Row, 400 m
8 Medicine Ball Ground To Over Shoulders, 50/75 lbs
10 Toes-to-bars
12 Weighted Box Step-ups, 35/20 lbs

Thursday - 03/22/18


WOD:  8 x 20 secs / 10 secs
Tabata Deadlift, 225/155 lbs
Rest 1 min
Tabata Handstand Push-up
Rest 1 min
Tabata Box Jump
Tabata score is the total reps performed in all of the intervals.

Friday - 03/23/18 

WOD: For time:
Run, 200 m
20 Burpee Box Jump Overs, 24/20 in
Run, 200 m
30 Power Snatches, 75/55 lbs
Run, 200 m
40 Overhead Squats, 75/55 lbs

Saturday - 03/24/18
WOD 18.5
10:00 AM is a regular class time.


Sunday 03/25/18
ForceFit 11:00 AM
Open Gym 12:00PM - 1:00PM

 

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