March 13 to 20 programming

Monday
Buy in – 2 Rounds

20 Walking Lunges / 12 Cossack Squats / 30 sec Hollow

Mobility – Banded Ankle

A) Back Squat – 2-4-6-8-10

*These will be ascending reps AND ascending weight.
**In between sets, perform 5 Seated Box Jump.

Metcon – For time Partitioned as you like

200’ Front Rack Walking Lunge (2×50/35)
300′ Handstand Walk (or reverse bear walk)
40 Hang Kettlebell Clean and Jerks (2×53/35)

Tuesday

Buy in – 3 Sets
1:00 Row (moderate)
10 Dumbbell Cuban Press
10 PVC Pass Through
5 Inchworm w/Push Up
10 Single Arm Thruster (light) (each side)

A) 3 Sets
20 Single Arm Dumbbell Walking Lunge (10 each side)
10 Single Arm Kettlebell Cluster (5 each arm)
10 Seated Straddle-Legged Plate Overhead Side Bends (5 each side)

Metcon – 16 minute EMOM
4 Sets:
Minute 1: 8 Hang Kettlebell Snatches (total) (alternating) (44/25)
Minute 2: 4 Turkish Get Ups (44/25) (2 each side)
Minute 3: 6-8 Chest to Bar Pull Ups + 8 Kettlebell Thrusters (both arms) (44/25)
Minute 4: 200m Row

  • Keep under 45 seconds of work

Wednesday

Buy in – 3 Rounds

1 min Bike / 20 Alternating Vsnaps / 10 Beat Swings / 25 Single Unders

A) Power Clean x1 @75-85%
* after each set 5 Dips (if you have RMU do a RMU into 5 dips)

x5 sets at load

Metcon – For time

4 Rounds

35 Double Unders

10 T2B or Toes to Rings

rest 2 min

4 Rounds

35 Double Unders

10 GHD sit ups or 15 Abmat

Thursday

Buy in – EA Warm up

A) Bench Press x2 @90+ x 5 working sets
*after working sets 10 DB High Pull /arm

Metcon – 21-15-9

Double DB Deadlift (50/35s)

Burpees

* after each round 10 Shuttle Sprints (Open style counting)

Friday

Buy in –

A1) DB Hammer Curls x 15

A2) DB French Press x 15

rest 90 between sets x4

B1) Arnold Press x 8

B2) High Plank Hip Touches x40

rest 90 between sets x4

C) 10 BB Weighted Hip Thrusts (on the 10th rep 10 sec hold at top) heavier than last week

Metcon – With partner

1-2-3-4-5….. KBS

Partner 1 does 1 then partner 2 does 1

partner 1 does 2 then partner 2 does 2

For 8 minutes!!

March 13, 2023

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