| Week of 3/8/20 | 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 1-Rep Deadlift (Score is Load) |
STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) Beginner: 5×3 Strict Press |
EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – 12/10 Cal Bike (Moderate Effort) MIN 2 – 5 Tempo Strict Pull-Ups (1111) (No Measure) |
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| WOD | “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125) 400m Run (Score is Time) L2: Chin-over-bar Pull-Ups, (155/105) L1: Banded Pull-Ups or Ring Rows, (115/85) |
AMRAP x 20 MINUTES 15/12 Cal Bike 15 DB Bench Press (40/30)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. L2: 13/10 Cal, (30/20), 2 Wall Walks L1: 11/8 Cal, (20/10), Wall Walk to comfortable height and hold 10-20s |
AMRAP x 7 MINUTES* Clean & Jerks (135/95) *Every minute including 3,2,1 go…perform 15 Air Squats (Score is C&J Reps) L2: (115/85) L1: (95/65) Beginner: DB C&J |
3 Rounds 2 min per station: 1a) 500/400m Row (rest remainder) 1b) AMRAP 2: Double KB or DB Suitcase Carry (AHAP) 1c) AMRAP 2: 20 Double Unders + 10 Push-Ups -1 minute rest after each full round- *No additional time b/t sets. Transition immediately to the next 2:00 station once the 2:00 clock expires. (Score is Slowest Time on Row) |
EMOM x 15 MINUTES MIN 1 – 10 Alternating DB Snatch (50/40) MIN 2 – 20 DB Goblet Squat (50/40) MIN 3 – Max Reps of 1 Sprawl + 1 Bar Muscle-Up (Score is Load) L2: (40/30) 1 Sprawl + 1 Pull-Up L1: (30/20) 1 Sprawl + 1 Ring Row |
AMRAP x 18 MINUTES 20 Box Jumps (24/20) 20 Wall Balls (20/14) (Score is Rounds + Reps) L2: (20/14) (14/10) L1: Step-Ups or Tuck Jumps, WB or DB Thrusters |
| Stretching | 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose |
Puppy Dog Saddle Pose Twisted Cross |
Archer Pose Fog Pose Supine Twist |
Forearm Stretch Downward dog Legs on the Wall 2:00 |
Eagle Pose Pigeon Pose Seated Forward Fold |
Downward Dog Lizard Pose Dragon Pose Half Split |
| Accessory: Optional for either “look good naked” gains or some skill work | GHD Back Extensions 3×8-12 |
Glute March on Bench 3×30 |
Clean pulls 3×5 @ 100-110% of 1RM |
FINISHER TABATA, 8 SETS :20 ON / :10 OFF* 1a) DB Hammer Curl 1b) DB Bent Over Row *Choose a weight that you can hold onto for all 4:00. Try to go unbroken. (Score is Load) |
Single Arm Overhead DB Carry 3x50m each arm |
FOR RECOVERY 3:00 Slow Bike or Row FOR QUALITY 6:00 of HS Hold or Hand Walking Practice |
| Programming notes | Glute March: https://www.youtube.com/watch?v=UL3NC5wmZyo | |||||