March 11th, 2018

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: Deadlift ☠
***Run the rack with sets of 5 Romanian Deficit Deadlifts. When you find your max, start over and run the rack 1-2 more times. This should take about 10 minutes***
WOD:
18 MINUTE AMRAP:
***Every 3 minutes, do 5 burpees***
8 Toes to Bar or vup
10 Alternating Clean n' Press
12 Goblet Box Step-ups
14 TRX hamstring curl

MONDAY DAY 12
Pullup CHALLENGE EXTRA CREDIT:
3 Rounds
10 (strict) switch grip PULLUP
10 Handstand pushup or pike pushup


TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION
STRENGTH: 10 DBL KB BENT OVER ROW
SUPER SET WITH 15 BANDED TRICEP EXTENSION https://youtu.be/81kPo5afuFg
***Run the rack to find a top set of 10 rows (no superset.) Then Perform superset 4 sets Row at your top weight WITH BANDED Tricep extension***
WOD:
7 MINUTE AMRAP:
10 KB HIGH PULLS
10 GOBLET SQUATS
10R/10L LAWNMOWER ROWS
30 Double Unders (mod: 90 singles)

REST 1 MINUTE

7 MINUTE AMRAP:
10 TRX Push-ups
10 TRX Rows
10 TRX Ice Skaters
30 Mountain Climbers


TUESDAY DAY 13
Pullup CHALLENGE EXTRA CREDIT:
30 pullup


WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH: 5 REP TEMPO GOBLET SQUATS
3 COUNT DOWN, 3 COUNT HOLD, 3 COUNT UP, 0 HOLD AT TOP.
-Run the rack with TEMPO goblet squats. Don't start to low on the rack.
Perform 4 sets of 10 REPS no tempo, regular speed at your top weight.
WOD: (2 five minute clocks + 1 final run)
5-minute clock:
-Run 250m then,
ascending AMRAP for remainder of 5 minutes:
1,2,3...
R/L Snatches
Box Jumps
Ball Slams
Butterfly Sit-ups
5-minute clock:
-Run 250m then,
ascending AMRAP for remainder of 5 minutes:
****start where you left off
R/L Snatches
Box Jumps
Ball Slams
Butterfly Sit-ups


THEN
+ Run 250m after final AMRAP




WEDNESDAY DAY 14
Pullup CHALLENGE EXTRA CREDIT:
3 ROUNDS
15 SEC ON/10 SEC OFF
CHIN OVER BAR HOLD


30 SEC ON/10 SEC OFF
MAX STRICT PULLUP




THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) WARMUP OPTION


STRENGTH:Double kb Chest Press + 10 HR push-ups
-Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class.


WOD:
15-minute AMRAP:
1R/1L TGU
5 knees to Elbows on bar
9 Wall Balls
13 Sumo Deadlift High Pulls
250m Run or row


THURSDAY DAY 15
100m Row
5 PULLUP
200m row
10 PULLUP
300 m row
15 PULLUP
400m row
20 PULLUP
500m row
25 pullup




FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARM UP OPTION
STRENGTH: L-sit + Turkish Sit-up
***Do 4 tabata rounds of L-sits (or L-sit Practice). After that, have members find a 3 rep max of their Turkish Sit-up R/L.
WOD:
2 Rounds:
50 DU or 100 backwards jump rope
30 ab mat situp
50m Sprints


Then:
50 TRX rows
50 (25R/25L) one-arm thrusters
50 (25R/25L) one-arm swings
50 Body Scissors

2 Rounds:
50m Sprints
30 ab mat sit ups
50 DU or 100 backwards jump rope




FRIDAY DAY 16
PULLUP CHALLENGE EXTRA CREDIT:
5 rounds
10 T2B
10 PULLUP




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: One-arm kb High Pull
***Run the rack with sets of 5 one-arm kb high pulls. When you find your max, start over and run the rack 1-2 more times. This should be good practice for a challenging move. It should take about 10 minutes***
WOD:
4 Rounds:
5 Renegade Rows (push-ups, row R, row L)
10 Pull-ups
15 overhead kb Swings
10/10 Goblet Lunges
25 Sit-ups
1 lap 50m waiter carry

SATURDAY  DAY 17
PULLUP CHALLENGE EXTRA CREDIT:
8 rounds 20 on //10 off
Odd #: PULLUP
Even#: trx muscle up or bar or rings

SUNDAY DAY 18
PULLUP CHALLENGE EXTRA CREDIT:
2 strict slow PULLUPs lower yourself as slow as possible. Try not to shrug your shoulders.