| Week of 3/1/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Coming up: Friday, March 13 @ 7pm – 858 Trivia Night hosted at BOTH locations! Saturday, March 21 @ 11am – Yoga w/ Rebecca Andelin of Corepower Yoga Saturday, May 2 – Sunday, May 3 – Burgener Strength Weightlifting L1 Course @ Mission Gorge |
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| SWOD | ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift (Score is Load) |
5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) |
ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) |
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| WOD | FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 KB Front Rack Lunges (53/35) 30 Hand Release Push-ups 50 Sprawls 30 Hand Release Push-ups 40 KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional (Score is Time) L2: (20/14), (35/26) L1: Step Ups, body weight lunges, chest elevated push ups Row Scale: 500m Assault Bike Scale: 2:00 |
FOR TIME 30-20-10* Deadlift (245/165) Toes to Bar *50 Double Unders after each full set (Score is Time) L2: (205/135), Hanging Knee Raises, 75 Doubles/Singles Mixed or 50 Penguin Taps L1: (175/115) or scale DL as needed, Ab Mat Sit Ups, 100 Singles |
AMRAP 10 6 Push Jerk (155/105) 15/12 Cal Row (Score is Rounds + Reps) L2: (115/85), 13/10 Cal L1: (95/65), 11/8 Cal |
EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (53/35) MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Strict Pull-Ups *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) (Score is Reps) L2: (35/26), Banded Strict Pull-Ups L1: (26/18), Ring Rows |
BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95) (Score is Time) L2: (95/65) L1: (75/55) Beginner Workout: 3 Rounds 10 Dumbbell Thrusters 10 American KBS (scale to Russian if needed) |
PARTNER WORKOUT IN TEAMS OF 2… 3 ROUNDS FOR TIME* 1000m Row 80 Wall Balls (20/14) 60 Burpees *P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners. (Score is Time) L2: (14/10) L1: 800m Row, DB Thrusters (15/10), Sprawls |
| Stretching | IT Band Stretch Downward Dog / Calf Stretch Twisted Cross |
Downward Dog / Calf Stretch Seal / Sphinx Legs on the Wall 2:00 |
Puppy Dog Thread The Needle 5:00 Foam Rolling Upper Back / Shoulders |
Supine Twist Archer Pose Lizard |
Banded Shoulder and Lat Stretch Series | 2×10 Cat Cows 2×10 Scorpions Frog Pose Dragon Pose |
| Accessory: Optional for either “look good naked” gains or some skill work | 400m Sled Pull Powerwalk * Optional: add a farmer carry |
Banded Hamstring Curls Accumulate 75-100 reps |
Rower Ab Pike Ups 3×8-10 |
3 SETS 1:00 Max Cals on Bike 1:00 KB Plank Taps 1:00 Alt. V-Ups -Rest 1:00 b/t Sets- (Score is Lowest Cals on Bike) |
Snatch Pull 4×3 @100-110% of 1RM |
PARTNER FINISHER IN TEAM OF 2… 3 SETS FOR MAX REPS* :45 Russian Twist :15 Transition / Rest :45 Plank Hold :15 Transition / Rest P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles. (No Measure) |