MONDAY

Weightlifting
Within 20 Minutes:

– Complete 4 Sets of 3 Deadlift @ RPE9

Metcon
Every 7 Minutes x 3:

– Run 600m

– 20 Russian KB Swings@32/24kg

– 20 Alt Goblet Lunge@32/24kg

Remaining time ME Burpees

Score = Burpees 

Notes:
Run should take no longer 4 minutes.

TUESDAY

Gymnastics
5 Rounds

– 30-40% of Max Effort Kipping Handstand Pushups (set in week 1 of March)
– 5 Strict Knees To Elbow
(1 minute rest between rounds)

Metcon
5 Rounds each For Max Reps:

Within a 60s window:

– 2 Bar Muscle Ups or 4 Pull Ups
– 15/10 Calorie Bike

Remaining time…

Max Effort Bar Muscle Ups or Pull Ups

(Rest 2 minutes between rounds)

3 Rounds
In Pairs
P1 – 8 Barbell Curl + 8 Close Grip Press Up (has to be unbroken)
p2 – Holds the Barbell at 90 degrees

WEDNESDAY

Core
3 Rounds

– 10 Hollow To Superman Rocks
– 10 V-Ups
1 minute rest between rounds.

Metcon
4 Rounds each for Max Reps:

Within a 90s window:

– 20/15 Calorie Row

Remaining time…

– Max Effort DB Box Step Ups @ 20″ box, with 1 x 22.5/15kg DB

(3 minutes rest between rounds)

Notes:
Bye Legs!!!

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 4 Deadlift @ 60% of 1RM

Metcon
For Time (10 Minute cap):

21-15-9

– Front Squat @ 55/40kg

– Pull Ups

(5 minute rest)

AMRAP 6
In Pairs
2,4,6,8,10,12……
Hang Squat Clean@ 55/40kg
(every break 5 syncronised burpees)

Notes:
Both have to be holding the bar in hang. P1 does 2, P2 does 2, P1 does 4, P2 does 4 and so on.

FRIDAY

Gymnastics
5 Rounds

– 30-40% of Max Effort Strict Handstand Pushups (set in week 1 of March)
– 5 Hollow Ball Press
(1 minute rest between rounds)

Metcon
For Time (15 Minute cap):

50-40-30-20-10

– Double Under
– Med Ball Push Press @ 9/7kg

SATURDAY

Team WoD
Teams of 2 – 30 Minute Clock:

00:00-08:00:
– Row 1KM (split however)
Remaining time – You Go I Go Rounds of:
– 10 Dumbbell Hang Power Cleans @ 2x 22.5/15kg

08:00-10:00: rest

10:00-18:00:
– Bike 100 calories (split however)
Remaining time – You Go I Go Rounds of:
– 5 Dumbbell Squats @ 2x 22.5/15kg
– 5 Dumbbell Shoulder to Overhead @ 2x 22.5/15kg

18:00-20:00: rest

20:00-30:00:
– Run 1KM (together)
Remaining time – You Go I Go Rounds of:
– 5 Devils Press @ 2x 22.5/15kg

SUNDAY

Technique
– 10 Minutes of Thruster Technique

EMOM
30 Minute EMOM:

1) 200m Run
2) 12 Push Press @ 40/30kg
3) 200m Run
4) 12 Thruster @ 40/30kg
5) Rest

CONDITIONING

MONDAY/TUESDAY

AMRAP 14

20/14 Cal Row
14 Burpee Over Erg
14 Single Arm DB [email protected]/15kg (7 each arm)
28 Double Unders

(Rest 6 minutes)

AMRAP 14

20/14 Cal Bike
14 Sit Ups
14 Hang DB [email protected]/15kg (7 each arm)
28 Double Unders

WEDNESDAY/THURSDAY

For Time:
In Pairs
100 Calorie Row

3 Rounds
15 Synchronised DB Push [email protected]/15kg
15 Synchronised Down Ups

100 Calorie Bike

3 Rounds
15 Synchronised DB Front [email protected]/15kg
15 Synchronised Jumping BW Lunges (both legs = 1 rep)

100 Calorie Ski

3 Rounds
15 Synchronised DB Hang Power [email protected]/15kg
15 Synchronised Sit Ups

FRIDAY

For Time:

4 Rounds
200m Run
20 Down Ups
200m Run
20 Wall Balls@9/6kg
200m run
20 HR Press Ups
200m Run
20 Over Box Jumps@24/20″

WEIGHTLIFTING

Wednesday
Clean
3 x 2 @ 75%
2 x 1 @ 85%
1 heavy single

Power Jerk
Find a heavy Double
2 x 2 @ 90% of above

Saturday
Three position snatch
(Above knee, below knee, floor)
5 x 1+1+1 max complex
3 x 3 snatch from floor @ 80% of above

Floating Snatch High Pull
4 x 3 @ 95%