WOD

March 22nd Class Program

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

or

Bench Press
2-2-2-2-2
Rest as needed

Dumbbell Row
4 Sets x 6-8 reps/side @20X0
Rest 1 min
+
Half Kneeling Arnold Press
4 Set x 6-8 reps/side @20X0
rest 1 min

15 min AMRAP @ 80-85% Effort
21 Cal Row
15 Pushups
9 T2B





March 21st Class Program

Deadlift
Cluster 1.1 x 4 Sets
Rest as needed

Barbell Front Rack Reverse Lunge
4 Sets x 6-8 reps/side @30X0
Rest 1-2 mins
+
Glute Ham Raise
4 Sets x 6-8 reps @2111
Rest as needed

5 Sets @ 80-85%( High effort )
30 seconds bar facing burpee
30 seconds rest
30 seconds air bike
30 seconds rest
30 seconds hang Snatch 95/65
30 seconds rest
30 seconds box jumps step down
30 seconds rest
30 seconds double unders
30 seconds rest





March 20th Class Program

5 Sets:
1000m Row
Rest 3 mins
*Track pace per round and try to ensure consistency each round.


March 19th Class Program

Strict Handstand Push-up
4 Sets x 4 reps @20X0
Add Deficit if possible
**Sub DB/KB Z-Press – No kipping HSPU
Rest 1-2 mins
+
Strict Supinated Pull-up
4 Sets x 6-8 reps @20X0
Rest 1-2 mins
+
Hollow Rocks
4 Sets x 30s of work
Rest 1-2 mins

For time:
21-15-9
KBS @ 24/16
KB Push Press (Single Arm- reps acheived anyway, these are total reps
3-2-1
Rope Climbs

15 min EMOM
1st min: 30s DB Row On Right @ Tough Weight
2nd min: 30s DB Row on Left @ Tough Weight
3rd min: 30s DB Floor Press @ Tough Weight






March 18th Class Program

Front Squat
10 min EMOM x 3 reps @ Moderate Weight

10 Sets:
High Hang Power Clean + Above Knee Power Clean every 60s

10 min AMRAP @ High Effort
20 Wall Balls
15 Box Jumps w step down
10 T2B

15 mins @ Sustainable Effort
Rowing
Every 3 mins perform 8-10 Burpees over the erg



March 15th Class Program

Open 19.4 Workout
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

snatch 95 /65
Time cap: 12 minutes


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