3/24
A. Deadlift 7-5-5-3
*rest 3 min btw sets
3 min AMRAP
-5 deadlift 225/155
-10 pushups on BB (or 5 ring dip for Performance)
*rest 1 min
3 min AMRAP
-10 kb swing 55/35
-10 T2B or tuck up
*rest 1 min, x2
Category: WOD
3/23
3/23
A. Build to a heavy 3-rep thruster in 10 min
*must come from floor
3 rounds, 15 min cap:
-20 cal row
-15 thruster 95/65, 115/75, 135/95
-10 burpee box jump over 30/24
*each round, the BB weight increases
3/23
3/23
A. Build to a heavy 3-rep thruster in 10 min
*must come from floor
3 rounds, 15 min cap:
-20 cal row
-15 thruster 95/65, 115/75, 135/95
-10 burpee box jump over 30/24
*each round, the BB weight increases
3/20 & 3/21
3/20 & 3/21
A. HSPU tech work–there are very specific, new standards for this workout for the HSPU’s. We will spend some time here establishing this standard.
15.4
8 min on clock:
-3 HSPU
-3 Cleans (power or squat) 185/125
-6 HSPU
-3 cleans
-9 HSPU
-3 cleans
-12 HSPU
-6 cleans
-15 HSPU
-6 cleans
-18 HSPU
-6 cleans
-21 HSPU
-9 cleans
-24 HSPU
-9 cleans
-27 HSPU
-9 cleans
etc…continuing on with that rep scheme until time runs out.
Scaled 15.4
8 min AMRAP
-10 push presses 95/65
-10 cleans 115/75
3/19
3/19
250m row @ 80-85%
*rest 90 sec, x 16 rounds
3/18
3/18
Fitness
A. 4-6 lat pull down or pullup (may partner assist) @ 51A1 tempo x 3-4 sets
B1. CGBP 8-10 reps AHAP
*rest 30 sec
B2. strict ring row, tough set
*rest 2-3 min, x3 sets
C1. band pull-aparts 12-15 fast reps
*rest 30-60 sec
C2. scap pullups 7-10 reps
*rest 1-2 min, x 3 sets
Performance
A. build to heavy weighted pullup in 8 min
B. 50 C2B pullups for time
C. CGBP cluster 3.2.1 @ 75-80% of 1RM CGBP
*rest 15 sec, rest 2 min, x 3 sets
D. band pull aparts 12-15 fast reps x 3 sets
3/17
3/17
5 min AMRAP
-6 thrusters 95/65
-8 cal row
*rest 3 min
5 min AMRAP
-6 BB walking lunge steps 95/65
-8 T2B
*rest 3 min, x2
**for the first round, BB weight is 95/65; for the second round, BB weight is increased to 115/75
then: 30 sec AB sprint @ max effort, rest 3-5 min, x2 sets
3/16
3/16
A. Strict press 7-5-5-3
*rest 2 min btw sets
12 min on clock:
-60 bar-facing burpees, then immediately into ascending ladder of:
-3 PC 135/95
-3 S2OH 135/95
-6 PC
-6 S2OH
-9/9
-12/12, etc…
3/13 and 3/14
3/13 and 3/14
15.3
14 min AMRAP
-7 MU
-50 wall ball (20# to a 10′ target/14# to a 9′ target)
-100 double-unders
*must log a tie-break time at end of each round’s double-unders
Scaled:
-14 min AMRAP
-50 wall ball 20/10#, both to a 9′ target
-200 single-unders
*If you didn’t sign up for the Open and you don’t want to do the super watered-down scaled version of this workout, let’s do this instead:
14 min AMRAP:
-15 pullups
-50 wall ball
-100 double-unders
3/12
3/12
-350m row x 12 rounds @ 80% effort
*rest 2 min btw sets
