Tuesday 4/1

Strength -

A. EMOM x 14 min

Even - 2 Hang Snatches @ 75%

Odd - 30 double unders

L1- 60 singles

WOD-

For time 

100 KB swings 

100 burpees 

*May be partitioned anyway

L1 - 35/26

L2 - 53/35

L3 - 70/53

Monday 3/31

Strength-

A1. Deadlift cluster - 2.2.2 rest 10 sec x 3 sets

A2. Plank hold - 1 min

L1 - no weight

L2 - 25/15

L3 - 45/25

WOD-

For time:

15-12-9-6

Clean and Jerk

Box Jumps

L1- 95/65

L2 - 115/75

L3 - 135/95

Friday 3/28

Opens wod 14.5 

For time:

21 thrusters 

21 bar facing burpees 

18 thrusters 

18 bar facing burpees 

15 thrusters 

15 bar facing burpees 

12 thrusters 

12 bar facing burpees

9 thrusters 

9 bar facing burpees 

6 thrusters 

6 bar facing burpees

3 thrusters 

3 bar facing burpees 

Rx- 95/65 

Thursday 3/27

Strength: 

A1. Hspu skill work

4 sets of: 

Level 1- 2 wall walks with 5 second hold at top

Level 2- handstand hold for 30 seconds

Level 3- 7 hspu 

A2. Box jump

Choose a difficult height and do:

4 sets of 5 (not for time, take your time doing these)

Wod: 

2k row time trial

Wednesday 3/26

Strength: 

A1. snatch pull + hang power snatch + ohs 

5 sets by 1 rep

Build each set 

A2. weighted pull ups 

5 sets of 3 reps 

Wod: 

For time: 

21-15-9-15-21

Deadlifts 

Dbu 

Level 1: 135/95, triple the amount of singles

Level 2: 185/115, dbu

Level 3: 225/135, dbu

Tuesday 3/25

Strength: 

A. Squat clean + split jerk

10 minutes to build to tough single 

B. 10 TGU 

Level 1- 26/18

Level 2- 35/26

Level 3- 53/35

Wod: 

8 minute amrap 

10 shoulder overhead 

10 lateral burpees over barbell

Level 1- 75/45

Level 2- 95/55

Level 3- 115/75

Monday 3/24

Strength: 

A1. Power clean cluster

2.2.2 rest 15 seconds 

Rest 3 minutes x 3 sets 

A2. 1 minute plank holds 

L1: no weight 

L2: 25/15 

L3: 45/25

Wod:

14 minute amrap: 

9 box jumps 

12 kb swings 

15 goblet squats 

Level 1: 20/16, 26/18

Level 2: 24/20, 35/26

Level 3: 24/20, 53/35

Friday 3/21

Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

L1 - sit ups, 95/65, pull ups/ring rows

L2 - knees to elbows, 115/75, pull ups

L3 - As Rx

Thursday 3/20

Strength-

A. Clean Pull + Hang squat clean + push press + push jerk - 5 sets, building each set

WOD-

10 min AMRAP

12 KB/DB Snatches

10 sit ups

8 burpee box jumps

L1-  26/18#

L2- 35/26#

L3- 53/35#

Wednesday 3/19

Strength-

A1. Deadlift - 3.2.1.3.2.1

A2. Hollow body to superman - 6 sets x 8 reps (alternate direction of roll, ex. Roll to the right and back then roll to the left and back [would be 2 reps])

WOD-

For time-

10.9.8.7.6.5.4.3.2.1

Front squats (from the floor)

50.45.40.35.30.25.20.15.10.5

Double Unders

L1- 95/55, double the reps in singles

L2- 135/75, Double unders (LBH if no DU's)

L3- 155/95

Tuesday 3/18

Yoga tonight at 6:30pm

Bring your yoga mat

Strength-

A. Snatch pull + hang snatch + snatch x 5 sets, building each set

WOD-

15 min AMRAP

15 box jumps

12 kb swings 

9 HR push ups

L1- 26/18

L2- 35/26

L3- 53/35

Monday 3/17

We are open and at our new location! 

3 Simm Lane Unit 3A

* park at parking lot across from building and use Entry "A" to get to our space

RE-DO 14.3 

OR

Strength-

A1. Turkish Get Ups

4 sets x 4 reps each arm

A2. Double Unders

4 sets x 1 min AMRAP 

WOD-

8 min AMRAP

3 power cleans

3 burpees

6 power cleans 

6 burpees

9 power cleans

9 burpees

Etc....

L1 - 75/55

L2 - 95/65

L3 - 135/85

Friday 3/14

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Thursday 3/13

Strength:

A1.  Push press from rack

4 sets of 4 reps 

A2. good mornings

4 sets of 6 reps 

Wod:

8 minute amrap 

30 dbu 

5 pull ups 

Level 1: 90 singles, ring rows 

Level 2: dbu, pull ups 

Level 3: dbu, CTB  

Wednesday 3/12

Strength:

A. Squat snatch 

Build to tough single in 10 minutes

Level 1: 10  minutes of hang power snatch form work

Wod:

4 rounds for time:

20 kb swings 

20 burpees

Level 1: 26/18

Level 2: 35/26

Level 3: 53/35

Tuesday 3/11

Strength:

A. Power Clean + push jerk 

2 TNG reps 

7 minute EMOM @ 70-75%

Wod:

21-15-9

Power cleans 

Box jumps

Level 1: 75/45, 20/14

Level 2: 95/65, 24/20

Level 3: 135/85, 24/20

Monday 3/10

Strength:

A1.  Front Squats 

 4 sets X 5 reps

A2. 1 minute plank hold 

Level 1: no weight

Level 2: 25/15

Level 3: 45/25 

Wod:

7 minute amrap 

7 toe to bars 

10 wall balls

Level 1; sit ups, 14/10

Level 2: knee to elbows, 20/14

Level 3: toe to bars, 20/14

Friday 3/7

Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Thursday 3/6

Strength-

A1. Hang Snatch - 3 sets x 2 reps

A2. Double Unders - 3 sets x 50 reps

L1 - Skill Work for 1 min x 3

WOD-
For Total Reps:
5 rounds - 
1 Min AMRAP Wall Balls
1 Min AMRAP Burpees
1 Min Rest 

Wednesday 3/5

Strength - 

A1. Back Squat - 4 sets x 5 reps @ 80 %

A2. RDL - 4 sets x 6 reps

WOD-

5 Rounds For Time

15 Thrusters

15 Pull ups

L1- 65/45, Ring Rows

L2 - 85/55

L3 - 100/65, CTB

Tuesday 3/4

Yoga tonight @ 6:30pm

Bring your own mat

Strength-

A1. CG Bench Press - 4 sets x 5 Reps

A2. Trap 3 Raise - 4 sets x 6 reps each arm SLOW TEMPO

WOD - 

7 Min AMRAP

5 Box Jumps

3 Power Cleans

L1 - 95/65#, 20/18"

L2 - 135/85#, 24/20"

L3 - 185/105#, 30/24"

Monday 3/3

Monday-

Strength-

A1. Overhead Squat - 3 sets x 2 reps

A2. Hollow Body to Superman - 3 sets x 10 reps 

WOD-

For Time-

50 Burpees

20 Front Squats

50 Burpees

L1 - 95/55#

L2 - 115/75#

L3 - 155/85#