MARCH 2021
 

1 MARCH 2021

ACCESSORY - 

3 X 10 Strict Ring Dips

3 x 10 Strict Pullups

WOD - For Time

10, 7, 5, 7, 10 Thrusters @50/35k

5 Burpees between

BUY OUT

1k Run /1250m Row

Scaling Options Available

2 MARCH 2021

ACCESSORY -

3 x 10 FB/MB Reverse Curls

3 x 10 Window Wipers

WOD - 3 Rounds 

18 Alt SB Overs

12 Push Press @45/30k

10m Plate Push @25/15k

BUY OUT

21 Am KB Swing @24/16k

Scaling Options Available

3 MARCH 2021

STRENGTH - 1RM Squat Snatch

 

WOD - 15 Min AMRAP

30 DBL Unders/60 skips

10 Clean & Jerk @50/35k

Scaling Options Available

4 MARCH 2021

ACCESSORY - 

3 x 10 FB Pike 

3 x 5 L-Sit

WOD - Double HELEN

3 Rounds for Time

800m Run/1k Row

42 KB American Swing @24/16k

24 Pullups

Scaling Options Available

5 MARCH 2021

ACCESSORY -

3 x 3 Rope Climb, knee lifts/hangs

3 x 1 Minute Pistol Practice

WOD - 7 Rounds for Load

1 Snatch Hi Pull

1 Hang Snatch

1 Squat Snatch

Scaling Options Available

6 MARCH 2021

STRENGTH - 1RM OH Squat

WOD - OPEN 17.1 (20 Min CAP)

10 DB Snatches @22.5/15k

15 Burpee Box Jump Over @24/20"

20 DB Snatches

15 Burpee Box Jump Over

30 DB Snatches

15 Burpee Box Jump Over

40 DB Snatches

15 Burpee Box Jump Over

50 DB Snatches

15 Burpee Box Jump Over

Scaling Options Available

8 MARCH 2021

SKILL - Kipping/Pullup Practice

WOD -

5 Min AMRAP

200m Run/250m Row

5 OH Squats @55/35k

1 Min Rest Then 5 Min AMRAP

200m Run/250m Row

5 Body Blaster

1 Min Rest Then 5 Min AMRAP

200m Run/250m Row

5 Thrusters @55/35k

Scaling Options Available

9 MARCH 2021

ACCESSORY -

Bear Crawl + Crab Crawl Tabata

SKILL - Hand Stand Hold/Walk Practice

WOD - 12 Min EMOM

3 Hang Snatch @50/30k

30 Dbl Unders/60 Skip

Scaling Options Available

10 MARCH 2021

STANDARDS - Burpees/Burpees Over Bar

 

WOD - 3 Rounds For Time

21 Thrusters @45/25k

50 Dbl Unders/100 Skips

BUY OUT 800m run/1k row

Scaling Options Available

11 MARCH 2021

ACCESSORY - Banded Lat Row + Face Pull Tabata

WOD - For Better Time

200m Run/250 Row

10 American KB Swing @24/16k

10 Burpees

10 American KB Swing 

10 Burpees

10 American KB Swing

200m Run/250 Row

Rest 3 mins then repeat - For Better Time

Scaling Options Available

12 MARCH 2021

ACCESSORY - Shoulder Mobility

WOD - AM ONLY

20.1 10 RFT 15 Min CAP

8 Ground to OH @43/29k

10 Bar Facing Burpees

 

PM - Open 21.1 WOD

Scaling Options Available

13 MARCH 2021

STANDARDS - Wall Balls/Thrusters Tabata

Partner WOD - For Time

1k Run (by self broken up)

60 Squat Cleans @55/35k

80 Pullups

100 Cal Row

1k Run (by self broken up)

* No Rep = 2 Synchronised Burpees

Scaling Options Available

15 MARCH 2021

ACCESSORY - 

3 x 10 ea

DB Single Arm Chest Press

DB Single Arm Row

WOD - 18 Min EMOM

#1 - 12 Burpees

#2 - 8 Russian KB Swing + 8 Toes to Bar

#3 - Rest

#4 - 12 Dedlift 9 Hang Clean 6 Push Jerk @50/35k

#5 - 200m Run/250m Row

#6 - Rest

Scaling Options Available

16 MARCH 2021

ACCESSORY -

Toes to Bar Practice

Kipping Pullup Practice

WOD - For Time

50 Hang Snatch @45/30k

50 OH Squat

50 Push Press

Rest = 5 Toes to bar

Scaling Options Available

17 MARCH 2021

STANDARDS - Pistols

 

WOD - 10 Min AMRAP

10 DB Lat Raises @17.5/10k

20 Empty Bar Strict Press

30 Sec HS Hold

100m DB Carry

Rest 2 Min Then

10 Min AMRAP

100m DB Front Rack Carry

12 Alt DB Snatches

10 OH Lunges

100m Run/125m Row

Scaling Options Available

18 MARCH 2021

ACCESSORY - Banded Row + Banded Shoulder Press Tabata

WOD - Deck of Death 18 Min AMRAP

Hearts = Mountain Climbers

Spades = Lunges

Clubs - Pullups

Diamonds = Dips

Joker = Burpees

Scaling Options Available

19 MARCH 2021

WOD - AM ONLY

20.2 AMRAP 20 Min

4 DB Thrusters @22.5/15k

6 Toes to Bar

24 Dbl Unders/48 skips

 

PM - Open 21.2 WOD

Scaling Options Available

20 MARCH 2021

STANDARDS - Box Jumps/Overs

Partner WOD - For Time

3 x ea (relay) 100m Sprints

100 Box Jumps @24/20"

75 DB Split Jerk @2 x 20/12.5k

50 Power Cleans @60/40k

25 Tyre Flips

Scaling Options Available

22 MARCH 2021

ACCESSORY - 

3 x 10 ea

Air Squat to below Parallel

Banded Row

WOD - 3 Rounds for Time

15 Strict Press @20/15k

30 Front Rack Step Ups

15 Behind the neck Push press

30 Front Rack Lunges

Scaling Options Available

23 MARCH 2021

ACCESSORY -

Toes to Bar Practice

Kipping Pullup Practice

WOD - For Reps/Time

15 Min AMRAP

7 Devils Press @20/15k

15 Wall Balls @9/6k

200m Run/250m Row

3 Squat Cleans @60/40k

Rest 2 Min Then

30 DB Split Jerk@60/40k

30 Toes to Bar

Scaling Options Available

24 MARCH 2021

STANDARDS - Pullups/Chest to Bar

 

WOD - 7 Rounds for Load

1 Clean Hi Pull

1 Squat Clean

1 Cluster

Scaling Options Available

25 MARCH 2021

ACCESSORY - Under Bar to Dip + Dip Practice 

Tabata

WOD - Beep Test 

then

5k Run/6250m Row

Scaling Options Available

26 MARCH 2021

WOD - AM ONLY

OPEN 20.4 For Time 20 min CAP 

30 Box Jumps @24/20" 

15 Clean & Jerk 43/29k

30 Box Jumps 

15 Clean & Jerk @60/38k

30 Box Jumps

10 Clean & Jerk @83/52k

30 Box Jumps

10 Clean & Jerk @102/65k

30 Box Jumps

5 Clean & Jerk @124/79k

30 Box Jumps

5 Clean & Jerk @142/93k

PM - Open 21.3 WOD

Scaling Options Available

27 MARCH 2021

Partner WOD - For Time

80 Wall Balls / Dip Hold

80 Toes to Bar / Wall Sit

80 Shoulder to OHead @50/30k / Plank

80 Double Unders or 160 Skip / L-Sit

80 Deadlifts @50% of bodyweight / HS Hold 

AFTER BURNER 

Partner Plank Stack for Longest Time

Scaling Options Available

9 MARCH 2021

OLY - 

6 Min to find Hvy Hang Snatch Weight

Then 6 min EMOM

6 Wide Grip Dedlift

4 Hang Snatch

WOD - 6 Rounds For Time (22 Min CAP)

10 Shoulder to OH @50/35k

20 Hollow Rocks

15 Box Jumps @20" 

30 Plate Russian Twists @20/15k

Scaling Options Available

30 MARCH 2021

ACCESSORY -

3 x 10 ea

DB Shld Press

DB Bent Over Flye

WOD - 6 Min EMOM

100m Run / 125m Row+8 Wall Balls@9/6k

Then 12 Min AMRAP

12 Dedlifts @50/35k

8 Front Squats

12 Burpees over Bar

Scaling Options Available

31 MARCH 2021

ACCESSORY - 

3 x 10ea

DB Box Leg Extensions

DB Hamstring Curls

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