Friday 3/29

Wod

Emom x 15

3 power clean (pick load)

Thursday 3/28

Strength 

Shoulder Press - 1 rep max

Wod

4 rounds for quality

5 weighted pull ups

1 min plank

20 alternating pistols

20 banded good morning 

Wednesday 3/27

Wod - Partner

4 RFT 

400m run (together)

60 T2B — hanging knee raises

40 burpee box jump overs 24/20

Split reps on the last two movements as desired

Tuesday 3/26

Strength

Find a heavy 1 rep deadlift

Wod

Amrap 9

20 kettlebell swing

50 double unders

20 push ups

Monday 3/25

Partner WOD - Split reps any way you would like

Amrap 20

500m row

60 dumbbell push press

500m row

60 wall ball

Or

19.5 Redo

Friday 3/22

“Open 19.5”

33-27-21-15-9

Thruster 95/65

Chest to bar pull ups — jumping pull ups

Thursday 3/21

Wod

Amrap 15

50 double unders

50 walking lunge

50 kettlebell swing

50 burpee

Wednesday 3/20

Wod

4 RFT 

500m row

200m slow recovery jog

350m row

200m slow recovery jog

200m row

200m slow recovery jog

Tuesday 3/19

Wod

10-9-8-7-6-5-4-3-2-1

Hang squat clean

With a 200m run after each set

Monday 3/18

Strength

Shoulder Press 5 x 5

Weighted Pull up 5 x 5

Wod

Amrap 4

20 dumbbell snatch 50/35

10 push up

Rest 4 min

Repeat

Or 

“Open 19.4 Redo”

Friday 3/15

Thursday 3/14

Wod

Emom x 20

Min 1: 15/12 cal row

Min 2: 12 dumbbell snatch

Min 3: 30 double under

Min 4: 12 dumbbell hang clean and jerk

Wednesday 3/13

Amrap 20

500m row

200m farmers carry

400m run

Cash Out

3 rounds

30 banded good mornings

20 sec L sit

10 evil wheels

Tuesday 3/12

Wod
5 Rounds each for time
10 power clean 155/105
15 chest to bar pull ups
60 double unders

Modify this workout in any of the following ways..
- pick a weight that will allow you to stay moving but is challenging
- scale to regular pull ups if needed, use a band or do ring rows
- scale back the number double unders to something manageable or do 120 singles

Monday 3/11

Strength

Back squat 5 x 5 at 70%

Wod 

Amrap 10

5 burpee

10 air squat

15 sit up

Or 

“Open 19.3” Redo

Friday 3/8

“Open 19.3”

Amrap 10

200’ single dumbbell overhead walking lunge 50/35

50 single dumbbell box step ups 24/20 and 50/35

50 strict hspu or strict elevated 5” hspu

200’ handstand walk or bear crawl

Thursday 3/7

Wod

5 RFT 

Row 250m

Run 200m

10 box jumps 24/20

Wednesday 3/6

Wod

5 RFT 

10 goblet squat

15 burpee

20 kettlebell swing

Rest 1 min

Tuesday 3/5

Strength

Shoulder press 5 x 5

Weighted pull up 5 x 5

Wod - Rx

Amrap 10

30’ dumbbell front rack walking lunge 50/35

10 hspu

Wod - Scaled

Amrap 10

30’ dumbbell front rack walking lunge (pick load)

10 dumbbell push press (pick load)

Monday 3/4

Strength

Front squat (from the floor)

5 x 5

Wod

Amrap 12

20 medball cleans

40 double under - 80 single under

20 v ups

Or 

19.2 Redo