Thursday 3.21

10m - Dynamics

10m - Split Jerk Drills

Skill - 15m to complete:

  • 5 sets of 2 split jerks from the rack at a moderate load

Monostructural - FT:

  • 150/120 Calorie Assault Bike, to be completed in the following format…

1:00 - Assault Bike

1:00 - Recovery Shuttle Runs (jog slow, but you may not walk)

*The intent for this is to leave the monitor running on the bike, go HARD on the bike, and force athletes to recover through movement on the jogs down and back across the room.


Wednesday 3.20

10m - Dynamics

5m - Thruster Prep

5m - Pull-Up Scaling

Metcon - Running Strict Fran-ish - FT (18m time cap):

400m Run

15 Thrusters 95/65

15 Strict Pull Ups

400m Run

12 Thrusters 95/65

12 Strict Pull Ups

400m Run

9 Thrusters 95/65

9 Strict Pull Ups

400m Run


Tuesday 3.19

10m - Dynamics

10m - Machine Review

Metcon - 5RFT (each), waterfall style as a team of 4:

18 Burpees to 45lb plate

15/12 Calorie Row

12/9 Calorie Assault Bike


Monday 3.18

10m - Dynamics

5m - Push Press review

Strength - 15m to complete:

  • 5-5-5-5 Push Press

  • 8-8-8-8 Barbell Rows

*Exercises will be superset, may ascend across sets

Metcon - 4RFT (12m time cap):

10 Dual DB/KB Strict Press

14 Dual DB/KB Front Rack Lunges

18 Box Jump Overs 24”/20”

*Rx - Choose your own adventure.

Saturday 3.16

10m - Dynamics

5m - Thruster Prep

10m - Skill - Dual DB Thrusters

2x10

3x5 (heavier)

*Rest as needed

Metcon - Partner Style - FT:

80 Deadlifts 225/155

70 Hang Power Cleans 165/105

60 Thrusters 135/95

*Every exercise must be done in you go, I go style sets of 5. This is a heavy day so loads should be challenging.

Thursday 3.14

10m - Dynamics

10m - Kipping/Butterfly CTB Review

Skill - 5m EMOM:

  • 4-7 CTB

*Encourage athletes to be careful with their hands, as we’ll very likely be hanging from a pull-up Bar tomorrow.

Metcon - 20m Infinity Ladder:

2/4/6/8… Cal Row

2/4/6/8… Cal Assault Bike

*Reset monitors every time you get on a machine


Wednesday 3.13

10m - Dynamics

15m - Movement Prep

Metcon - 9 Rounds of :90 on/:30 off:

Round 1 - 15/12 Calorie Assault Bike + Max pushups remaining time

Round 2 - 15/12 Calorie Row + Max KBS remaining time

Round 3 - 50 Double Unders + Max rope climbs remaining time


Tuesday 3.12

10m - Dynamics

10m - Bar MU Drills

Skill - 5m EMOM:

  • 2-5 Bar Muscle Ups

*Scale with jumping BMU

Metcon - 10m AMRAP:

3 strict pull-ups

6 OHS 95/65

9 Bar Facing Burpees


Monday 3.11

10m - Dynamics

5m - FS Prep

Strength - 15m to establish:

  • A heavy 5s Pause FS + FS

*Your lifting partner will count off 5 seconds on the clock to keep the pause true! Positions, positions, positions today.

Metcon - 8RFT (12m time cap):

10 Box Jumps 24”/20”

8 WBS 30/20lbs


Saturday 3.9

10m - Dynamics

15m - Movement Prep

Metcon - 4RFT with a partner (20m cap)

20 Power Snatches 115/80

30 CTB

40 Bar Facing Burpee

*One person works at a time

Mobility - Saddle 2m. Lat stretch 60s/side.

Thursday 3.7

10m - Dynamics

10m - Reverse Hyper & GHD Prep

Skills - 5 sets:

  • 8 GHD Sit Ups

  • 8 Reverse Hypers

Monostructural - Assault Bike - 20m:

  • :10 Sprint

  • :50 Legs only, easy pace

Wednesday 3.6

10m - Dynamics

20m - Movement Prep

Metcon - 16m EMOM:

1- 15/12 Cal Row

2- 12 Burpees

3- 9 Dumbbell Thrusters 2x50/2x35

4- 25’ HSW (50’ Bear Crawl) with a 10’/10’/5’ unbroken requirement, no diving in.

*Scale all movements to be completed in ~:40 each minute, closer to :30 for round 1.


Tuesday 3.5

10m - Dynamics

5m - Back Squat Prep

Strength - 20m to complete supersets:

  • 5-5-5-5 Back Squats (start at 60% and ascend by feel)

  • 7-7-7-7 Strict Pull Up

Metcon - 7m AMRAP:

3/3 1-Arm DB S2OH AHAP

30 Double Unders


Monday 3.4

10m - Dynamics

5m - Double DB Snatch Prep

Skill - 10m to complete:

  • 5x8 Double Dumbbell Snatch, try and work up to 2x50/35 for ‘Rx’ and 2x35/20 for ‘scaled’

Metcon - 10RFT (10m cap):

5 sHSPU (pike pushups or challenging pushups)

8 Alt. Dumbbell Snatches 50/35

Mobility - 3m Saddle. 1m twisted cross.


Saturday 3.2

10m - Dynamics

10m - Power Snatch Prep

10m - Other Prep

Metcon - Team WOD - 4RFT (24m cap):

25 Power Snatch 135/95

35 Box Facing Burpee Box Jump Overs 24”/20”

*One person works at a time. Split work as needed.