3/29/24

Front Squat:

Find a 1RM

 

For Time:

15-12-9
Bar Muscle Ups
Pistols (each leg)

3/28/24

4 Rounds For Time:

400m Run
10 KB Push Press, right arm
10 KB Push Press, left arm
10 KB Swings
10 Goblet Squats
*53/35 Kettlebell

3/27/24

Deadlift:

Find a 1RM

 

4 Rounds, not for time:

5 Box Jumps (30/24)
10 Cossack Squats
15 GHD Sit Ups or 20 Ab Mat Sit Ups

3/26/24

Push Press

Build up to a 1RM

 

AMRAP 12:

6 Hang Power Cleans (135/95)
12 Pull Ups
6 Hang Power Cleans (135/95)
12 TTB

3/25/24

Snatch

EMOM 20
*Build to a heavy single

3/22/24

Front Squat:

Build to a 3RM
Then do:
3 x 1 @ 3RM weight

 

Ladder 10:

2 Russian KBS (70/53)
2 Hand Stand Push-ups
20 Double Unders
4 Russian KBS (70/53)
4 Hand Stand Push-ups
20 Double Unders
ETC…

3/21/24

3 Rounds, Not for Time:

50′ Sled Drag – HASP
Build up to a heavy weight THEN do 3 sets AT THAT WEIGHT.

*50′ = Rig to rig.

 

For Time:

3, 6, 9, 12, 9, 6, 3
Thrusters (115/75)
Burpees Over the Bar

3/20/24

Deadlift:

Build to a 3RM
Then do:
3 x 1 @ 85% of 3RM

 

3 Rounds, Not for Time:

20 Hollow Body Rocks
20 Cossack Squats
20 Walking Lunges

*Which Open WOD was your favorite?

3/19/24

6 Sets:

Push Press + Split Jerk
2 + 1

 

For Time:

400m Run
12 Muscle Ups
24 Wallballs (20/14)
400m Run
24 Wallballs (20/14)
12 Muscle Ups
400m Run

Time Cap: 15 minutes

*Sub 12 Burpee Pull-Ups for MUs

3/18/24

Snatch Complex:

Every 2 miniutes for 12 minutes:
Snatch High Pull + 3 Position Squat Snatch (hips/knees/floor)

 

EMOM 12:

1. 12 Toes to Bar
2. 12 Box Jumps (24/20)
3. 9/7 Cal Echo Bike

*Score = Reps completed.
132/124 Reps are possible
**Sub GHD sit-ups or v-ups if hands are torn from 24.3!

3/14/24

Front Squat:

Build to a 5RM
Then do 2 x 3 @ 5RM weight

 

4 Rounds not for time:

12 Box Step Ups (6/side) holding DBs
30 Second L-Sit
12 DB High pulls

3/13/24

5 Sets:

Push Press + Push Jerk + Split Jerk
3 + 2 + 1

 

For Time:

500m Row; then:
3 Rounds
10 Power Snatches (95/65)
75 Double Unders

3/12/24

Every 3 minutes for 6 sets:

Deadlift (80% – 85%) + Box Jump
(3+3)
*Deadstop – focus on speed

 

Every 4 minutes for 4 rounds:

250m Run
15 KBS (70/53)
10 Burpees

*Record slowest time on gym board.

3/11/24

Every 2 minutes for 12 minutes:
Snatch High Pull + Snatch
1 + 2

 

For Time:

21-15-9
Push Jerks (135/95)
TTB

3/7/24

Front Squat:

6 x 2 @ 70%

 

Every 90 seconds for 4 Rounds:

1. 2-3 Rope Climbs
2. 15 Box Jump Overs
3. 250m run

*What movement do you think we will see in the Open this week?

3/6/24

Dumbbell Push Press:

5 x 5 across

 

3 RFT:

15/12 Cal Echo Bike
25 Wallballs (20/14)
25 Burpees

3/5/24

Deadlift:

5 x 3 @ 65%
*Every 2 minutes

 

5 RFT:

5 KB Snatches, each arm (53/35)
50 Double Unders

*Scale to 75 single unders.

3/4/24

Snatch High Pull + Snatch + OHS
1 + 1 + 3
Every 90 seconds for 12 minutes

 

AMRAP 12:

16 Pull Ups
8 Hang Power Cleans (155/105)
4 Push Jerks (155/105)

2/29/24

Front Squat:

Build to a 3RM
Then do 3 x 1 @ 3RM weight

 

For Time:

30 Calorie Bike
30 TTB
30 Wallballs (30/20)

2/28/24

Deadstop Deadlifts:

Every 90 seconds for 10 rounds:
2 @ 85%

 

5 Rounds, Not for Time:

12 Sumo Deadlift High Pull (75/55)
12 GHD Sit Ups
12 Cal Row

2/27/24

DB Shoulder Press (2 arm):

Build to heavy single, then do
5 x 3 Push Press with same weight

 

3 RFT:

6 Power Cleans (185/125)
12 Ring Dips
400m Run

2/26/24

Snatch Complex:

Snatch High Pull + 3 Position Snatch (hips/knees/full)
Every 2 minutes for 12 minutes

 

For Time:

27-21-15
Overhead Squats (115/75)
Pull Ups

2/16/24

Front Squat:

Build to a 7RM
THEN do 3 x 4 at 7RM weight

*Aim for previous 5RM weight

 

Bike – Max effort until pace deteriorates.
Full recovery between sets.

 

Open Prep:

EMOTM 8
1. 5 Touch n Go Power Snatches (115/80)
2. 5 Single Power Snatches

2/15/24

5 Sets:

1-arm Farmers Carry (100′ each arm)

*100′ = rig to rig and back
**Use Farmer Carry Bar (21.5 lbs) or KB

 

4 Rounds For Time:

15 Toes To Bar
20 Pistols (10/side)

 

Open Prep:

For Time:
70-60-50-40-30
Double-Unders
Run 250m after each set

2/14/24

Deadstop Deadlift + Box Jump

3+3
Every 3 minutes for 6 sets.
75% – 80% of max – Focus on speed!

*Increase box height as able.

 

In teams of 2 or 3:

AMRAP 5
Max Wallballs (20/14)
AMRAP 5
Max Thrusters (95/65)
AMRAP 5
Max Calorie Row
AMRAP 5
Max OH Lunges w/Plate (45/25)

2/13/24

1-arm DB Press:

4 x 8/each arm
*Work up in weight.

 

AMRAP 9

5 Power Cleans (185/125)
7 Chest to Bar Pull Ups

 

Open Prep:

EMOTM 10
8 CAL Row + 2 Wall-Walks

2/12/24

Snatch High Pull + Power Snatch + Hang Snatch
1 + 1 + 2
Every 2 minutes for 12 minutes.

*Add weight as able. Focus on technique.

 

For Time:

Buy in: 250m Run
Then:
3 Rounds:
15 HSPU
75 Double-Unders
Buy out: 250m Run
Time Cap: 12 mins

*115 Single-Unders

2/9/24

Front Squat:

Build to a 9RM
then do 2 x 5 at 9RM weight

**Aim for previous 7RM

 

Row 300m

Rest twice as long as it took to row.
Repeat x 5

*Slowest time on gym board.

2/8/24

Odd Object Day:

Walk 800m carrying a med-ball (30/20)
in FRONT BEAR HUG!!!
At every corner do 10 squats w/med-ball

 

EMOM 16:

1. 2 – 5 Ring Muscle Ups or Dips (double)
2. 5 – 10 HSPU
3. 10 – 15 Russian Kettlebell Swings (70/53)
4. Rest

*Have you signed up for the Open?