Last week’s Locker WOD winner: Jacque!
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WARM-UP
1 set: 3:00 Row, Assault Bike, or Skierg 3 sets: 50-ft Walking Lunge 10 lateral hand shuffle / direction 5 log rolls / direction 2 sets: 5 single-arm Dumbbell Deadlift / arm 5 lateral hops over DB 5 single-arm Dumbbell Hang Power Clean / arm 5 lateral hops over DB 5 single-arm Dumbbell Hang Snatch / arm 5 lateral hops over DB NOTES
RX For time: 150-ft walking Dumbbell lunge (35/50 lb) 50 alternating Dumbbell Hang Snatch 150-ft DB walking lunges 50 single-arm Dumbbell Hang Power Clean 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm Dumbbell Deadlift – Use a single DB for all weighted movements. INTERMEDIATE For time: 150-ft DB walking lunges (20/35 lb) 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlift – Use a single DB for all weighted movements. BEGINNER For time: 100-ft DB walking lunges (10/15 lb) 30 alternating DB hang snatches 100-ft DB walking lunges 30 single-arm DB hang power cleans 100-ft DB walking lunges 30 lateral hops over DB 100-ft DB walking lunges 30 single-arm DB deadlift – Use a single DB for all weighted movements. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 3 sets: 1 Deadlift – Build to a 1-rep max! NOTES
Workout 3: 15 min 3 sets: 10 Strict Toes to Bar 20 GHD Hip Back Extension – Rest as needed between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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 Warm Up
1 set: :30 Jumping Jack 5 Inch-worm + 1 Pushups / rep 5 KB windmills / arm 1 set: :30 Up-Downs 10 1-handed alternating Russian KB Swing / arm 10 single-arm KB or Dumbbell Push Press / arm 1 set: :30 Burpees 10 Scap Pull up 10 Strict Knee to Elbow 10 sec ring-dip hold (top) 3 - 5 Ring Dips 5 False Grip Ring Rows 5 muscle-up transitions 3 min Muscle Up 3 Reverse Lunges / leg 3 kneeling windmills / arm 3 sit through / arm 2 Turkish Get-up / arm 3 min Turkish get up RX AMRAP 15: 12 ring Muscle Up 9 KB Turkish Get-up (35/53 lb) INTERMEDIATE AMRAP 15: 9 jumping ring muscle-ups 9 KB Turkish get-ups (26/35 lb) BEGINNER AMRAP 15: 12 muscle-up transitions 9 DB Turkish get-ups (10/15 lb) Competition: Rest Day Stretching 2 sets: :30 Doorway Pec Stretch / side :30 Banded Shoulder Stretch / Side 3/26
RX AMRAP 15: 12 ring Muscle Up 9 KB Turkish Get-up (35/53 lb) 3/27 RX For time: 150-ft walking Dumbbell lunge (35/50 lb) 50 alternating Dumbbell Hang Snatch 150-ft DB walking lunges 50 single-arm Dumbbell Hang Power Clean 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm Dumbbell Deadlift – Use a single DB for all weighted movements. 3/28 RX AMRAP 12: 50-ft. Handstand Walk 20 Toes-to-Bar 10 Push Jerk (105/155 lb) 3/29 RX For time: 15 DB burpee box overs (35/50 lb) (20/24 in) 15 Deadlift (205/315 lb) 15 Overhead Squat (135/205 lbs) 15 ring Muscle Up – Use two DBs for the DB burpee box overs 3/30 RX 5 x 2:00 rounds for reps: 18/25 calorie Row Max Double Unders – Rest 2:00 between sets 3/31 Randy RX For time: 75 Power Snatch (55/75 lb) 4/1 RX Double Murph (wear a vest) Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 2 mile 300 Air Squat 200 Push up 100 pull up Run 1 mile  WARM-UP
2 sets: :20 Burpees 10 Snatch Grip Deadlift (empty barbell) :20 burpees 10 snatch grip Bent over row :20 burpees 10 single-leg slow calf raises / leg :20 burpees 1 set: 5 hang muscle snatches (empty barbell) 5 Power Snatch 5 high hang snatches 3 sets: 6 Hang Power Snatch NOTES
Pre-workout: 5 sets for quality: 5 snatch push presses 5 hang muscle snatches – Rest :60 between sets. RX AMRAP 20 with a partner: Partner 1: 250/300-m Row Partner 2: 12 Hang Power Snatch (75/115 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. INTERMEDIATE AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 12 hang power snatches (55/75 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. BEGINNER AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 10 hang power snatches (35/45 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 2 sets: 2 Clean (80%) 2 sets: 1 clean (83%) 2 sets: 1 clean (85%) 1 set: 1 clean (87%) NOTES
Workout 3: 15 min 5 sets: 2 High Pull Clean NOTES
Stretching: 10 min 2 sets: :30 standing pike stretch :30 Scorpion Stretch / side  WARM-UP
1 set: 20 Jumping Jack 10 Situps 1:00 Plank :20 Assault Bike 1 set: 20 Jumping Jack 10 GHD Sit-up to parallel 30 alternating handstand shoulder taps (against the wall) :20 bike 1 set: 20 jumping jacks 10 GHD sit-ups 100-ft Handstand Walk :20 bike NOTES
RX / Intermediate / Beginner 5 sets for load: 5 Back Squat Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 rounds for reps: 1:00 GHD Sit-up 1:00 standing bike (for calories) 1:00 Handstand Walk – Rest 2:00 between sets. NOTES
Workout 2: 10 min AMRAP 7: 20 Double Unders 5 Chest-to-Bar Pullups Stimulus & Goals
Workout 3: 15 min For as many sets as possible: 500-m Row @ 2:00/1:50 500-m row @ 1:58/1:48 500-m row @ 1:56/1:46 – Continue to reduce by :02 in each set until failure. – Rest 1:00 between intervals. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad 1:00 saddle stretch  Warm Up:
1 set: 400-m Run :30 Hollow Hold :30 Ring Rows 1 set: 200-m run :30 hollow rocks :30 ring rows (harder) 1 set: :45 shuttle run - 25 ft 10 Tuck Ups 10 Dumbbell Press 1 set: 10 shuttle runs 10 V Ups 10 DB presses 1 Set 5 Kip Swing 3 - 5 Strict Pullup 5 kipping Pullups 5 kipping pull up Pre-workout: 5 rounds for load with a partner: 100-ft single-arm Waiter Walks / arm – Each partner completes 5 rounds of 200 ft. – One partner works while the other rests. – Build in load to a heavy, unbroken set. 2 sets: 5 V Ups 5 Pullups 5 shuttle run – No rest between sets. RX For time: 21-18-15-12-9 reps: V Ups Pullups shuttle run – 1 shuttle run = 25 ft/8-m INTERMEDIATE For time: 21-18-15-12-9 reps: V-ups 12-10-8-6-4-reps: Pull-ups 21-18-15-12-9 reps: Shuttle runs – 1 shuttle run = 25 ft/8-m. BEGINNER For time: 15-12-9-6-3 reps: Situps Ring Rows Shuttle runs – 1 shuttle run = 25 ft/8-m. Competition: Rest Day Stretching: Accumulate: 1:00 Lacrosse Ball Roll / Foot  WARM-UP
1 set: 2:00 Assault Bike, Row, or Skierg 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Inch-worm (no push-ups) 1 set: 1:30 bike, row, or skierg 20 alternating Lunge 10 Staggered Stance Good Mornings / leg 20 Situps 1 set: 1:00 bike, row, or skierg 10 alternating Box Steps 10 alternating Cossack Squat 10 Tuck Jumps 1 set: :30 bike, row, or skierg 100-ft DB Farmer Walks NOTES
RX AMRAP 10: 12 Weighted Box Step (25/35 lb) (20 in) 12 Dumbbell Deadlift 100-ft Farmer Walks INTERMEDIATE AMRAP 10: 12 DB box step-ups (15/25 lb) (20 in) 12 DB deadlifts 100-ft DB farmers carry BEGINNER AMRAP 10: 12 Box Steps (12/20 in) 12 DB deadlifts (10/15 lb) 100-ft DB farmers carry Post-workout: Accumulate: 50 DB Pushups + DB Renegade Row – One rep = 1 push-up + 1 renegade row. Stimulus & Goals
Competition: 75 min Warm Up: 20 min Workout 1: 10 min Today’s Rx Workout 2: 20 min Taylor For time: 4 rounds: 400-m Run 5 Burpee Muscle Up – Wear a vest (14/20 lb) Stimulus & Goals
Workout 3: 15 min Every 3:00 for 5 sets: For speed: 10 DB bench presses 20 Pushups NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg  WARM-UP
1 set: 1:00 Foam Roll Upper Back 1:00 Foam Rolling Lats (each side) 2 sets: 1:00 jump rope 20 Alternating Spiderman Stretch (10/side) 10 plate squat therapy 5 Squat Therapy 1 set: 10 Overhead Squat (empty bar) 10 overhead squats (25%) 8 overhead squats (35%) 5 overhead squats (45%) 3 overhead squats (55%) 3 overhead squats (65%) NOTES
RX For load: 12 Squat Clean 1 Legless Rope Climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat cleans 1 legless rope climb 4 squat cleans – Increase loading across each set of squat cleans. INTERMEDIATE For load: 12 squat cleans 1 Rope Climb 10 squat cleans 1 rope climb 8 squat cleans 1 rope climb 6 squat cleans 1 rope climb 4 squat cleans – Increase loading across each set of squat cleans. BEGINNER For load: 12 Hang Squat Clean 3 Pull-to-Stands 10 hang squat cleans 3 pull-to-stands 8 hang squat cleans 3 pull-to-stands 6 hang squat cleans 3 pull-to-stands 4 hang squat cleans – Increase loading across each set of squat cleans. Post-workout: For time: Max hang from the pull-up bar Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 3 Overhead Squat – Building to your heaviest set of 3. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min 2 sets: Max L-Sit NOTES
Stretching: 10 min 3 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side  WARM-UP
1 set: 35/50 calorie Assault Bike 3 sets: 15 Squat Therapy 5 Turkish Get-up (5/arm) (lightweight) 1 set: 10 high hang Snatch High Pull 10 paused Overhead Squat (empty bar) 3 sets: 5 Snatch Balance (lightweight) 1 set: 5 Snatch (empty bar) 3 snatches (building in weight) 3 snatches (building in weight) 2 snatches (building in weight) – Your next weight should be your starting weight. NOTES
RX AMRAP 8: 400/500-m Assault Bike 8 Push Press (105/155 lb) INTERMEDIATE AMRAP 8: 400/500-m Assault Bike 8 push presses (75/115 lb) BEGINNER AMRAP 8 min: 200/250-m Assault Bike 8 push presses (35/45 lb) Post-workout: On a 10:00 clock for load: Build to a heavy 2 rep push press Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 2 sets: 2 Snatch (80%) 2 sets: 1 snatch (83%) 2 sets: 1 snatch (85%) 1 set: 1 snatch (87%) NOTES
Workout 2: 15 min 5 sets: 2 Snatch High Pull NOTES
Workout 3: 10 min Today’s Rx Stretching: 10 min 3 sets: :30 reach, roll, and lift 20 Banded pull aparts 3/19
RX 3 rounds for time: 9 Wall Walk 200-m KB Farmer Walks (53/70 lb) 3/20 RX AMRAP 8: 400/500-m Assault Bike 8 Push Press (105/155 lb) 3/21 RX For load: 12 Squat Clean 1 Legless Rope Climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat cleans 1 legless rope climb 4 squat cleans – Increase loading across each set of squat cleans. 3/22 RX AMRAP 10: 12 Weighted Box Step (25/35 lb) (20 in) 12 Dumbbell Deadlift 100-ft Farmer Walks 3/23 RX For time: 21-18-15-12-9 reps: V Ups Pullups shuttle run – 1 shuttle run = 25 ft/8-m 3/24 RX 5 sets for load: 5 Back Squat 3/25 RX AMRAP 20 with a partner: Partner 1: 250/300-m Row Partner 2: 12 Hang Power Snatch (75/115 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. |