Wednesday 4/1

Equipment/Minimal Equipment WOD

10 RFT
3 Power Snatch
5 Strict HSPU
7 Cal row
rest 1 min

Power Snatch weight:  pick a moderately heavy weight that allows for touch n go... if you have two DBs or KBs then do double DB or KB snatch for 6 reps, if you only have one DB or KB then do single arm snatch for 12 reps

Strict HSPU:  you can modify to kipping or use the same weight you have for snatches and do push press for the same amount of reps

Row:  If you don't have a rower you can sub any other machine for the same calories or do 100m sprint.

No Equipment WOD
7 Rounds
2:00 on 1:00 off
40 double under or 80 single
3 wall walks
Max rep walking lunge

Tuesday 3/31

Everyone

For Time

27-21-15-9

Burpee 

200m run after each set

Minimal / No equipment WOD #2

Emom x 20

1: 10 tempo air squat

2: 8 tempo step ups

Monday 3/30

Equipment WOD

5 RFT 

20 wall ball 20/14

10 deadlift 225/155

Minimal / No equipment WOD #1

5 RFT 

20 goblet squat

25 glute bridges 

Minimal / No equipment WOD #2

10 sets

5-8 elevated (decline) push ups 

10 alternating v-ups

10 Superman 

Saturday 3/28

Wod

For Time

1600m run

300 double under or single under or jumping jacks 

800m run

150 double under or single under or jumping jacks

Cash Out

3 rounds

1 min plank

1 min glute bridge 

Friday 3/27

Bravo

Amrap 20

75’ dumbbell front rack walking lunge

50’ handstand walk

25 toe to bar

Charlie

Amrap 20

75’ dumbbell front rack walking lunge

4 wall walk

25 toe to bar

At Home WOD

Amrap 20

75 walking lunge 

50 sit ups

25 push ups 

Thursday 3/26

For Quality

20 min mobility 

At Home Workout

5 rounds

30 sec at each station for max reps

Air squat

Rest 30 sec

Plank shoulder tap

Rest 30 sec

Russian twists 

Rest 30 sec

WOD

Lifting - Take your pick (this is lifting that has been programmed as extra this week, get after it)

Bench press 10 x 4

Incline bench press 10 x 4

Back squat 10 x 4

Wednesday 3/25

Bravo And Charlie

Emom x 28

Min 1:  6 - 12 target burpee

Min 2:  6 - 12 chest to bar pull up 

Min 3:  10 - 20 DB hang clean & jerk (pick load)

Min 4:  rest 

At Home WOD

Amrap 15

10 burpee

20 V-Up

30 sec handstand hold

Tuesday 3/24

WOD

6 RFT

400m run

2 min rest between 

Monday 3/23

At Home WOD

2 rounds

Amrap 6

 2 min rest between

8 goblet squats

50 double under or 100 singles 

Find any object to hold for goblet squats

If you don’t have a rope, do 50 jumping jacks

Strength

Build to a heavy

Power clean + 3 push jerks 

Bravo

Amrap 6

8 thrusters 115/85

50 double under 

Charlie

Amrap 6

8 thruster 95/65

50 double under

Friday 3/20

Wod - Partner

For Time

2000m row

75 synchro kettlebell swings 53/35

1500m row

100 synchro push ups

1000m row

75 synchro kettlebell swings 53/35

At Home Option

For Time

7 min run

75 glute bridges

5 min run

100 push ups

3 min run

75 glute bridges

Thursday 3/19

Wod

Amrap 20

200m run

30 medball box step ups 24/20

40 straight leg medball sit up

At home option

Amrap 20

200m run

30 walking lunge

40 sit up

Wednesday 3/18

WOD

1k Row Time Trial 

Strength

Shoulder Press 10 x 5

Tuesday 3/17

Strength

Build to a heavy set

Power snatch + hang snatch

Bravo

4 RFT 

5 barmu

10 hang power snatch 115/75

15 box jump 24/20

Charlie

4 RFT 

5 pull up

10 hang power snatch (pick load)

15 box jump 24/20

Monday 3/16

Bravo

For Time

800-600-400-200

Meter run

80-60-40-20

Wall ball 20/14

Charlie

600-400-200

Meter run

60-40-20

Wall ball 

Friday 3/13

Alpha

For Time

30 burpee box jump over 24/20

40 thruster 135/95

50 toe to bar

Bravo

For Time

30 burpee box jump over 24/20

40 thruster 95/65

50 toe to bar

Charlie

For Time

30 burpee box step over 24/20

40 thruster 75/55

50 hanging leg raise

This is a 16 min running clock, once you have completed your assigned work from above, in the remaining time..

Max clean and jerk 

Thursday 3/12

Amrap 5

15 kettlebell swings

10 walking lunge

Rest 5 min

Amrap 5

15 abmat sit ups 

10 goblet squats

Rest 5 min

Amrap 5

15 kettlebell sumo deadlift high pulls

10 single arm KB overhead walking lunge

Wednesday 3/11

Wod

5 RFT 

200m run

9 DB power clean

6 DB push press 

Strength

Build to a heavy single Bench Press

Tuesday 3/10

Bravo

8 RFT

15/12 cal row

50 double under

5 muscle ups

Rest 2 min or alternate rounds with partner

Charlie

8 RFT

15/12 cal row

30 double under 

6 pull ups

Rest 2 min or alternate rounds with a partner

Monday 3/9

Strength

Front Squat - Heavy single 

Wod

Bravo

Amrap 10

10 squat clean 155/105

10 strict handstand push ups

Charlie

Amrap 10

10 squat clean

10 piked handstand push’s

Friday 3/6

Strength

Push Press - heavy single

Bravo

4 RFT

400m run

25 push press 95/65

6 bar muscle ups

Charlie

4 RFT

400m run

25 push press 95/65

6 chest to bar pull up

Thursday 3/5

“Per Rock”

Amrap 20

5 burpee to plate

10 plate ground to overhead

20 plate Russian twists

200m plate carry 

Wednesday 3/4

Alpha
For time - 16 min cap 150 Double Unders 50 Push-ups 50 Toes-to-bars 120 Double Unders 40 Push-ups 40 Toes-to-bars 90 Double Unders 30 Push-ups 30 Toes-to-bars

Bravo
Amrap 16
150 Double Unders 50 Push-ups 50 Toes-to-bars 120 Double Unders 40 Push-ups 40 Toes-to-bars 90 Double Unders 30 Push-ups 30 Toes-to-bars

Charlie
Amrap 16
300 Single Unders 50 Knee Push-ups 50 Hanging Knee Raises 240 Single Unders 40 Knee Push-ups 40 Hanging Knee Raises 180 Single Unders 30 Knee Push-ups 30 Hanging Knee Raises

Tuesday 3/3

Strength

Front squat 10 x 3 Across

Superset

Stiff leg deadlifts 3 x 8

Front rack box step up 3 x 8

Monday 3/2

Strength

Find a heavy single 

Power Clean

Wod

For Time

15/12 cal row

10 power clean at 50%

Rest 3 min

15/12 cal row

10 power clean at 60%

Rest 3 min

15/12 cal row

10 power clean at 70%

Rest 3 min

15/12 cal row

10 power clean 80%