Thursday 4/3

Strength-

A. 3 position Squat Clean (high hang + hang + full) x 5 sets building each set

WOD-

10 min AMRAP

3 Shoulder to overhead

3 burpees

6 shoulder to overhead

6 burpees

9 shoulder to overhead

9 burpees

Etc...

L1 - 75/45

L2 - 95/65

L3 - 115/75

Wednesday 4/2

Strength-

A1. Handstand push ups - 4 sets x 10 reps

L1 - 3 wall walks

L2 - 45 sec hand stand hold

L3 - hspu's

A2. TGU - 4 sets x 4 reps each arm

WOD-

15 min AMRAP

10 HR push ups

30 double unders*

15 air squats

*10 cal row if no double unders

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