3-23-19

Partner WOD:

25 minute AMRAP:

8 pushup

10 calorie row

12 dumbbell hang clean and jerk 50/35# (alternating)

14 V-up

*Perform rounds in an alternating fashion, with one partner finishing a full round before handing off to their partner.

JonMichael WeigelComment
3-21-19

Mobility:

Tricep

Back of shoulder smash

Lat


6  rounds:

45 seconds on : 15 seconds of rest

Row

Wall sit

Ski

Handstand hold

JonMichael WeigelComment
3-20-18

Strength:

8 minutes OTM:

3 snatch balance

-Then:

8 minutes OTM:

3 overhead squat

*Ascend in weights on each.


WOD:

12 minute AMRAP:

12 power snatch 75/55#

12 pullup

12 box hop 24/20”

JonMichael WeigelComment
3-19-19

WOD: *20 minute cap

For time:

20-15-10-5

Lateral bar over burpee

Back squat 135/95#

x2 abmat situp/GHD situp

Deadlift


Post WOD:
For time:

30 box step over 24x30/20x30”

*Select an appropriate set of dumbbells that you think you will be able to ALL 30 REPS UNBROKEN!

JonMichael WeigelComment
3-18-19

Skill:

Jump rope:

Learn the basic bounce and work on forward and backward single unders.


WOD:

5 rounds for time: *10 minute cap

2 wall climb

6 toes to bar (scale up to 3 bar muscle ups if you are capable)

12 dumbbell snatch 50/35#

JonMichael WeigelComment
3-16-19

Partner WOD:

4 rounds for time:

50 kettlebell swing 53/35#

30 ring pushup

50 goblet squat

30 shoulder to overhead 135/95#

JonMichael WeigelComment
3-14-19

WOD:

30 minute AMRAP:

Calorie row, ski, or bike

*Beginning the workout, and every 5 minutes following athletes must do 1 round of “Cindy”

5 pullup

10 pushup

15 air squat

JonMichael WeigelComment
3-13-19

WOD:

5 minute AMRAP:

5 double dumbbell ground to overhead 50/35#

5 strict pullup


-Rest 3 minutes


5 minute AMRAP:

10 thruster 95/65#

10 pullup


-Rest 3 minutes


5 minute AMRAP:

15 GHD situp/Calorie ski womens cal (12 calories)

15 ring dip


-Rest 3 minutes


5 minute AMRAP:

30 double under

5 power snatch 60% + of 1RM snatch

JonMichael WeigelComment
3-12-19

Strength:

15 minutes to build to a max for the complex:

Power clean

Hang clean

Split jerk


WOD:

For time: *20 minute cap

2k row

30 toe to bar

1k row

15 toe to bar


JonMichael WeigelComment
3-11-19

WOD:

20 minute AMRAP:

15 deadlift 95/65#

10 overhead squat

10 lateral burpee

2 rope climb


Post WOD:

3 superset rounds:

10 bottoms up kettlebell strict press

10 single leg Romanian deadlift (per leg)


JonMichael WeigelComment
3-9-19

Partner WOD:

6 rounds for time:

10 deadlift 185/135#

20 toes to bar

30 air squat

20/14 calorie row

10 burpee over rower

*Split work as desired.

3-7-19

WOD:

5 rounds, 1 minute at each station and 2 minutes of rest between rounds:

Bike calories

Double under

Russian kettlebell swing (heavy)

GHD situp/V-up/Ski


3-6-19

Strength:

20 minutes to establish 1RM power snatch


WOD:

For time: *15 minute cap

15-12-9-12-15

Front squat 135/95#

Bar facing burpee

Pullup


3-5-19

Skill:

Muscle up drills:

PVC pipe pull down (bar mu)

False grip ring row

Assisted strict muscle up

Ring muscle up negative


WOD:

2 rounds for time:

25 sumo deadlift high pull 95/65#

50 box hop 24/20”

25 shoulder to overhead


3-4-19

WOD:

3 minute AMRAP:

Calorie ski/row

*2 minute rest


For time:

“Annie”

50-40-30-20-10 (scale x2 single under)

Double under

Ab-Mat situp

*2 minute rest


3 minute AMRAP:

Calorie row/ski


Post WOD:

Dumbbell bench press

4 rounds for reps:

1 minute for max reps

2 minute rest

*Use a weight that you can continue to move for the entire minute


3-2-19

Partner WOD:

First perform as a 4 minute AMRAP,

Then rest 1 minute,

Then perform as a 6 minute AMRAP,

Then rest 2 minutes,

Then complete the full round for time:

10 wall climb

30 box over 30x24/24x20”

60 kettlebell swing 53/35#

20 muscle up (20 strict pullup)

60 sumo deadlift high pull 53/35#

120 calorie row