Friday, March 13 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski/Bike 30/24 Calories
  • 10 Push Ups + 10 Sit Ups 
  • 10 DB Bench Press + 10 DB Rows

STRENGTH:

E2MO2M, for 10:00 (5 rounds), Bench Press as follows:

  • 10 reps @ 50%
  • 8 reps @ 60%
  • 6 reps @ 70%
  • 4 reps @ 75%
  • 2 reps @ 80%

REST 3:00, and then:

  • 10 reps @ 70%

In between each session, perform 5 reps of Back work (pulling)

Met-Con WOD:

AMRAP in 16:00 of the following:

  • 200m Row/Ski or 400m Bike
  • 1 +1 DB Bench Press
  • 3 Pull Ups or version
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Thursday, March 12 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski/Bike 30/24 Calories
  • 10 reps of KB on back Good Mornings
  • 5 Yoga Pikes
  • 5 Inchworms
  • 5 DeadBug with KB
  • 10 Banded Single Leg Pull-downs
  • 10 Banded Straight Arm Pull-downs

STRENGTH:

E2MO2M, for 10:00 (5 rounds), Deadlift as follows:

  • 10 reps @ 50%
  • 8 reps @ 60%
  • 6 reps @ 70%
  • 4 reps @ 75%
  • 2 reps @ 80%

REST 3:00, and then:

  • 10 reps @ 70%

Met-Con WOD:

20 Minute Max Calories on your Erg:

After every 15/12 Calories:

  • 8 Push Ups + 8 Sit Ups
  • Farmer’s Carry DB’s or KB’s “there and back” in weight room (50 feet)

 

 

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Wednesday, March 11 Gym Open @ 6:05am

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Cody gets down to some serious business.

PREPARATION:

  • Row/Ski 750m or Bike 1500m

STRENGTH:

E2MO2M, for 8:00 (3 rounds), complete the following Complex:

  • 1 Power Clean + 2 Jerk Dips + 1 Squat Clean @ 50%, 55% and 60%

E2MO2M, for 6:00 (3 rounds), complete the following Complex:

  • 1 Power Clean + 1 Squat Clean @ 65%, 70%, 75%

E2MO2M, for 6:00 (3 rounds), complete the following:

  • 1 rep of Squat Clean @ 80%, 85% and 90%

Met-Con WOD:

Part A> This will be very quick – don’t hold back

Complete the following for time:

  • 21 Calories on any Erg
  • 7 Squat Clean @ 135/95 (or 65% of your Max)
  • 15 Calories on any Erg
  • 5 Squat Clean @ 135/95
  • 9 Calories on any Erg
  • 3 Squat Clean @ 135/95

REST 4:00

Part B> ‘Midline Mania’ (NOT FOR TIME)

  • 10 reps of Knees-Up Banded DB Press on a Bench
  • 10 reps of Chinese Plank DB Press
  • 10 reps of Partner Band-resisted Pull Ups
  • 10 reps of Single-Leg Squat with Double KB Curl Isometric
  • 10 reps of Eccentric Isometric Cable Pullovers
  • 10 reps of Reeves Eccentric Deadlifts and Farmer’s Carry with Safety Bar
  • 10 reps of Front Curled Banded Good Morning
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Tuesday, March 10 Gym Open @ 6:05am

Image may contain: 17 people, including Dianne Falsetto

PREPARATION:

  • Row/Ski 750m/600m or Bike 1500m/1200m

STRENGTH:

Today, we are going to work on our acceleration in the Snatch by working from the blocks:) The emphasis is on a big pull, shrug and pull under (your traps should be tender tomorrow).

E2MO2M, for 20:00 (10 rounds), Snatch from the blocks:

  • 1 rep of Squat Snatch

Met-Con WOD:

Complete 3 rounds of the following :

  • 18/16 Calorie Row/Ski/Bike
  • 16 Wall Balls
  • 14 DB Snatch (7 each hand)
  • 12 DB Goblet Squats
  • 10 Hollow Rocks

REST 1:00 between rounds

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Monday, March 9 Gym Open @ 5:00pm

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PREPARATION:

  • Row/Ski/Bike 20/16 Calories
  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate out front
  • 10 Zercher Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  •  Pigeon Hip Opener on a box (1 minute each side)

STRENGTH:

E2MO2M, for 10 sets (20:00), complete:

  • 2 reps of Box Squats
  • start @ 50% of your Back Squat Max and build accordingly

Met-Con WOD:

With a team of 3, compete the following for time (TIME CAP of 30:00):

  • 75 Power Snatches @ 65/35
  • 75/60 Calorie Row/Ski/Bike
  • 50 Power Snatches @ 75/45
  • 50/40 Calorie Row/Ski/Bike
  • 25 Power Snatches @ 95/55
  • 25/20 Calorie Row/Ski/Bike
  • 15 D-Ball Over the Shoulder
  • 25 Power Clean @ 115/65
  • 25/20 Calorie Row/Ski/Bike
  • 50 Power Clean @ 95/55
  • 50/40 Calorie Row/Ski/Bike
  • 75 Power Clean @ 75/45
  • 75/60 Calorie Row/Ski/Bike

 

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Friday, March 6 Gym Open @ 6:05am

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PREPARATION:

  • Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28
  • 10 reps of One Arm DB Bench Press
  • 10 reps of Tricep Rope Push Downs
  • 10 reps of Bird-dog Renegade Row

STRENGTH:

E2MO2M, for 14:00 (7 rounds), Bench Press as follows:

  • 12 reps @ 40%
  • 10 reps @ 55%
  • 8 reps @ 60%
  • 6 reps @ 70%
  • 4 reps @ 75%
  • 2 reps @ 80%
  • 12 reps @ 65%

>perform 8 reps of any DB Row/Cable Row/Barbell Row in between each set of Bench

Met-Con WOD:

4 Rounds of: 

  • 10 Single Arm Thrusters
  • 10 Push Ups
  • 2:00 MAX EFFORT on any Erg

1:00 REST between rounds

3:00 REST

4 Rounds of:

  • 10 D-ball Squat 
  • 5 Floor-to-Feet
  • 1:00 MAX EFFORT on any Erg

1:00 REST between rounds

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Thursday, March 5 Gym Open @ 6:05am

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PREPARATION:

  • Row/Bike/Ski for 3:00
  • 10 Good Mornings with Mace, KB or Bar
  • 10 Lilly Shrugs
  • 10 Bulgarian Split-Stance RDL and Bent-Over Row on Med Ball
  • 5 Double Med-ball Walk-outs

STRENGTH:

E2MO2M, for 14:00 (7 rounds), Deadlift as follows:

  • 12 reps @ 40%
  • 10 reps @ 55%
  • 8 reps @ 60%
  • 6 reps @ 70%
  • 4 reps @ 75%
  • 2 reps @ 80%
  • 12 reps @ 65%

Met-Con WOD:

E3MO3M, for 21:00 (7 rounds):

  • 15/12 Calories on Erg
  • 15 KB Swings @ 53/35
  • 7 Burpees
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