Monday March 4 - Saturday March 9, 2024

Monday March 4

 

Part A

 

4 Rounds

 

15 Standing Tricep Extension w/ band

10 Single DB Bench Press (each) 

-Rest 1 min b/t rounds-

 

Part B

 

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row

 

Tuesday March 5

 

Part A

 

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

 

Part B

 

50 V-Ups

50 Box Jump Overs (20)

50 Toes to Bar

50 Jumping Split Lunges

50 Abmat Sit Ups

 

Wednesday March 6

 

Part A

 

Every 1:00 for 8 minutes:

2 Power Clean and Jerks at 60-75%

* Can drop and reset between reps.

 

Part B

 

Every minute on the minute for 6 minutes:

Odd: 15 Wall balls (20/14) 

Even: 12/10 Calorie Air Bike / Row

 

-rest 2:00 -

 

Every minute on the minute for 6 minutes:

Odd: 10 Thrusters (95/65)

Even: 12/10 Calorie Air Bike / Row

 

Thursday March 7

 

Part A

 

4 Rounds

 

12 Plate Front Raise

10 Seated Alternating DB Curl

 

-Rest 1 min b/t rounds-

 

Part B

 

15:00 AMRAP:

200m Run

15 Kettlebell Swings (53/35)

10 Burpees

 

Friday March 8

 

Choose between Option A or Part B, plus do what you need to prep/mibilize for Open Wod 24.2

 

Option A

 

21-15-9

Deadlift (255/175)

Bench Press (155/105)

-Rest 5:00-

21-15-9

Deadlift (205/135)

Bench Press (135/95)

 

Option B

 

3 Rounds (complete 15-12-9 x three times)

15/12 Calorie Air Bike

12 Double Dumbbell Front Squats (50s/35s)

9 Handstand Push Ups

 

Saturday March 9

 

No classes today.  Open WOD heats start at 9am.