Saturday, March 25

Warmup:
– Row

– Roll

– Superman v on bar 

– Ring Rows

– Cleans with PVC
Strength:
Make up lift or
3 rounds:

6 Strict Pull-ups 

6 Kipping Chest to Bar Pull-ups 

6 Muscle Ups
Dash:
20 min CAP:

400M Run

20 Hang Cleans @ 95/65

20 Pull-ups 

20 Burpees over Bar

400M Run

20 Push Jerks

20 Ring Dips

20 Burpees over Bar

400M Run

Max Effort Clean and Jerks

Wednesday, March 22

Warmup:
EMOM(7):

– Med ball slams

– Wall split

– Med ball cleans

– X ups

– Roll
Strength:

3×5, 1×3 Deadlifts @ 70-85%, 90%
Core:

4 rounds:

25 GHD sit-ups 

10 Strict Chest to Bar Pull-ups 

30s L sit hold or 1min plank
EMOM(20):
1: 15/12c Row

2: 15 Wall Balls

3: 5 Muscle Ups OR X ups then Max effort Burpees

4: 20 Kb swings @ 70/53

5: Max Effort Burpees 

Tuesday, March 21

Warmup:
Min each:

Mountain Climbers

Oh squats

Good mornings

Front Rack Lunges

Burpees no P/U

Strength:

4×5, 1×3, 1×8 Back Squats 

70-85%, 90%, 70%
Dash:

21-15-9

Oh squats @ 95/65

Ring Dips

400M Run

Monday, March 20

Warmup:
Row

Roll

Jump rope

Shoulder mobility with band

Superman holds

Strength:

4×5, 1×3, 1×8 Bench Press

70-85%, 90%, 70%
25MIN CAP, 2 min rest between rounds

Dash A:
4 rounds:

50 Double Unders / 100 Singles

10 Kb thrusters @ 44/26
Dash B:
4 rounds:

50 Double Unders / 100 Singles

10 KB Clean and Jerks @ 44/26
Dash C:
4 rounds:

50 Double Unders / 100 Singles

10 Pull-ups 

10 Burpees

Saturday, March 18

Warmup:
Amrap(5):

5 Xups 

10 Lunges

5 Burpee no pushup
Strength:
Make Up
Or
40 Pull-ups 

40 Chin-ups 

40 Ring Rows
Dash:
AMRAP(13):
* 55 deadlift – 225 lbs male/155 lb female

* 55 wall balls – 20 lb ball male/14 lb female 

* 55 calorie row

* 55 handstand push-ups 

Friday, March 17

Warmup:
Oh squats

Row

Roll

Wall split

Knees to Elbow

Strength:
E2MOM(7):

3 OH squats, starting at 70%
Dash:
Workout from July 29 (Check Score on SugarWod
15-12-9

Thrusters @ 95/65

T2B

9-12-15

Front Squats

Burpees

Wednesday, March 15

Warmup:5min:

8 med ball cleans

8 med ball slams

8 Jumping pull-ups 

15s pidgeon holds
Strength:

6×2 Deadlifts @ 80-90%
Or
20 Sled pull + push as heavy as possible
Dash:

30-25-20-15 Calories on Rower

Followed by after each round:

7-5-3-1

Muscle Ups / 5 Kb Goblet deck Squats

Squat Clean Thrusters @ 155/105