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Ashley B

Sat April 1

Warm up-
1 mile run

WOD-

teams of 2

30min AYCE-
100 KBS 55/35
90 Sit Ups
80 Burpees
70 Goblet Squats 55/35
60 TTB
50 Box Jump overs 24/20
40 Passing Russian Twist 55/35
30 Pistols (mod: L/R= 1 lunges)
20 Strict Pull ups
10 Wall Walks (floor-8 ST-floor=1)

INDV:
30min AYCE-
50 KBS 55/35
45 Sit Ups
40 Burpees
35 Goblet Squats 55/35
30 TTB
25 Box Jump overs 24/20
20 Passing Russian Twist 55/35
15 Pistols (mod: L/R= 1 lunges)
10 Strict Pull ups
5 Wall Walks


Ashley B

Friday March 31

Warm Up-
400m Jog + Snatch Drills
-Bar Path
-Snatch Pull
-Pause OHS
-Snatch Drop

WOD-
Teams of 2

For Time *30min cap*

30 Clean and Jerks 135/95 Rx2 115/75
20 Muscle Ups (ring or bar)-Mod: Ring Push Ups x 3)
20 Squat Snatch 135/95 Rx2 115/75
10 Muscle Ups

20 Squat Snatch
20 Muscle Ups
30 Clean and Jerks

INDV:
15 C&J
10 Muscle Ups  (Mod: 30 Ring Push Ups)
10 Sqt Snatch
5 M Up (Mod: 15 Ring Push Ups)
10 Sqt Snatch
10 Muscle Ups
15 C&J

Ashley B

Thursday March 30

Warm Up-
3 Rounds:
25ft Lunges
25ft Plank Walk L
25ft Duck Walk
25ft Plank Walk R

Pick 1:

Strength-
18min:
Back Squat
Quickly work to a HS
Then,
80% x 4 for 3 sets

Endurance-
18min AYCE:
200m Run
20 Back Ext
250m Row

WOD-
13min AYCE:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Rx: 135/95 Rx2: 115/75

Ashley B

Wednesday March 29

Warm Up-
EMOM x 6
Odd:
20 Facing Out Hand Releases (mod face in/box)
Even: 20 Jumping Air Squats

Gymnastics Conditioning:
For Time (10min cap)
21 HSPU or DB Push Press
1:00 Rest
15 HSPU
:45 Rest
9 HSPU
:30 Rest
6 HSPU
:15 Rest
3 HSPU
**You must have a target- no "floating" HSPU**

WOD:
For Time (22min cap)
25-20-15-10-5 Hang Power Snatch (75/55 +95/65)
50-40-30-20-10 Sit Ups (+GHD)
100-80-60-40-20 Dubs (Singles x2)
**If you don't want to jump rope= 400m-300m-200m-150m-100m Run**

Ashley B

Tuesday March 28

Warm Up-
3 rounds:
20sec kip swing
-10sec rest
20sec hovering V up
-10sec rest
20sec Standing inch worm
-10sec rest

Pick 1

Strength-
Deadlift (Snatch, Clean or Regular DL variation)
Climbing in Weight
EMOM
1-6: 2 Deadlifts
min 7- Rest
Min 8-13: 1 Deadlift

Endurance-
EMOM 1-6:
Odd- 40sec Max cal row/Bike
Even- 40sec Max DB Snatch 45/25
Min 7- Rest
EMOM 8-13:
Odd- 40sec Max cal
Even- 40sec Max Hang Sqt Clean 


WOD-
3 Rounds *12min cap*
21 Box Jumps 24/20
15 Pull Ups
9 Burpees

Ashley B

Monday March 27

Warm Up-
800m Jog

WOD-
17.5
10 Rounds for time (40min cap)-
9 Thrusters 95/65 rx2 65/45
35 Double Unders (rx2 Fat Rope)

Ashley B

Saturday March 25

Warm Up-
Round Robin:
10-1
Sit Ups *Hollow Hold @ 7 & down*
Push Ups *Hovering push up @ 7 & down*

WOD-
Teams of 2

For Time *35min cap*

800 Run together
*100 Pull Ups
*100 Back Squats 155/105
*100 Box Jumps 24/20
*100 Kbs 55/35
800m Run together

**Partition the Pull Ups, Back Squats, Box Jumps & KBS however you want as long as you do 100 reps- must start and finish with the run**

INDV-
Same run, 50 reps on movements

Ashley B

Friday March 24

Warm Up-
3 Rounds:
200m Easy Run + 100m Hard Run
1:00 Rest

WOD:
Teams of 2:
For Time (32min cap)

15 Muscle Ups (Ring or Bar)
8 Barbell Complex
6 Rope Climbs (2:1 Box Pulls or 3:1 Pinch Pulls)
400m Carry ( 1 KB 55/35 + 1 Plate 45/25)

10 Muscle Ups
6 Barbell Complex
4 Rope Climbs
400m Carry

5 Muscle Ups
4 Barbell Complex
2 Rope Climbs
400m Carry

Barbell Complex: 3 Power Cleans + 3 Front Squats + 3 Power Jerks (185/125)

INDV:
Half Reps
M.Ups= 7,5,3
Run= 200m plate carry + 200m KB carry

Ashley B

Thursday March 23

Warm Up-
4 Rounds:
:30 Ring Plank Hold
:30 Wall Facing Squat Hold
:30 1 Suicide Shuttle Run
:30 Rest

Pick 1:

Strength-
5min to Warm Up/get weights-
Overhead Squat- EMOM x 10:
1-3sec Pause squat + 1 Squat
*starting around 75% of OHS- climbing in weight to HS of complex*

Endurance-
EMOM x 15:
3 Burpees
10 Sit Ups
15 Jumping Lunges

WOD-
2 Rounds-
5min AYCE:
10 Strict Pull Ups
15 HSPU (3 Wall Walks or DB PP)
100 Dubs/FR/200 singles
AYCE: Box Jumps 24/20

*2 min rest btwn rounds*

Score= Total # of box jumps completed

Ashley B

Wednesday March 22

Warm Up-
EMOM x 6
Odd- 7 BTN Snatch Jerk
Even- 7 Clean drop to Squat

Midline Cond.-
3 Rounds (for Quality- 12min cap)
12 Strict TTB (rig or stall bars)
20 Weighted Back Ext or Weighted Good Mornings (You pick the weight)

WOD-
For Time (22min cap)

200m Run
10 Power Snatch 115/85 rx2 95/65
200m Run
10 Squat Clean Thrusters 115/85 rx2 95/65
200m Run
10 Power Snatch 115/85
200m Run
10 Power Snatch 115/85
200m Run
10 Squat Clean Thrusters 115/85
200m Run
10 Power Snatch 115/85
200m Run

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