Sunday, March 22 – Saturday, March 28

Posted on March 23, 2020 by Jesse Cole

 

 

Sunday, March 22

WOD: TABATA (x2)

  • Weighted Stair Climbs (KB: 35/55)(DB:35/50)(Plate:25/45)
  • Side Plank (alternating sides)
  • Weighted Wall Sits (plates or bells)
  • Inverted Push-Ups + Row (row on each arm)

*1 Minute rest between each TABATA

 

Monday, March 23

WOD: For Time

  • 100 Deadlifts
  • 100 Push Press
  • 100 Back Squats
  • 100 Sit-Ups

*Work can be split up however you’d like and choose weight

 

Tuesday, March 24

WOD: 20 Minute AMRAP

  • 200 Meter Run
  • 8 Squat Snatches (Bar:63/95) or Power Snatches with bells(KB:35/55)(DB:35/50)
  • 8 Bar/Bell Facing Burpees
  • 8 Back Extensions

* 45 Second Plank between each round

* Extra challenge, you could wear a vest(14/20)

 

Wednesday, March 25

WOD: TABATA

  • Burpees
  • Hang Power Cleans (Bar:53/75)(DB/35/50)(KB:35/55)
  • Flutter Kicks
  • Plank Walk-Ups

*1 Minute rest between each TABATA

 

Thursday, March 26

WOD: For Time

3 Rounds:

  •  8 Deadlifts (Bar:63/95)(KB:35/50)(DB:35/50)
  • 12 Push Press (Bar:63/95)(KB:35/50)(DB:35/50)
  • 20 Sit-Ups

*800 Meter Run (after completing the three rounds) then…

3 Rounds:

  • 4 Sumo Deadlift High Pull (Bar:63/95)(KB:35/50)(DB:35/50)
  • 8 Push Jerks (Bar:63/95)(KB:35/50)(DB:35/50)
  • 15 Weighted Sit-Ups (can be a MB, plate or anything with weight)

*400 Meter Run (after completing the three rounds) (DONE!)

 

Friday, March 27

WOD: For Time

“Zachary Teller” with a Bar/Bell

  • 10 Bar/Bell-Facing Burpees

 

  • 10 Bar/Bell-Facing Burpees
  • 25 Shoulder to Overhead (Empty Bar or Light Bell)

 

  • 10 Bar/Bell-Facing Burpees
  • 25 Shoulder to Overhead (Empty Bar or Light Bell)
  • 50 Front Rack Lunges (Empty Bar or Light Bell)

 

  • 10 Bar-Facing Burpees
  • 25 Shoulder to Overhead (Empty Bar or Light Bell)
  • 50 Front Rack Lunges (Empty Bar or Light Bell)
  • 100 Sit-Ups

 

  • 10 Bar-Facing Burpees
  • 25 Shoulder to Overhead (Empty Bar or Light Bell)
  • 50 Front Rack Lunges (Empty Bar or Light Bell)
  • 100 Sit-Ups
  • 150 Back Squats or Goblet Squats (Empty Bar or Light Bell)

 

Saturday, March 28

WOD: 5 Rounds (25 Minutes)

30 Seconds on/ 30 Seconds off

  • Lateral Bar/Bell Jumps or Dubs/Single Skips
  • V-Ups or Tuck-Ups
  • Weighted Wall Sit
  • Bar/Bell Deadlifts (light)
  • Devil Presses (light) or Shoulder Taps

#WorkHardBeNice