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)