Friday, March 13 Gym Open @ 6:05am

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

Thursday, March 12 Gym Open @ 6:05am

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)

 

 

Wednesday, March 11 Gym Open @ 6:05am

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

Tuesday, March 10 Gym Open @ 6:05am

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

Monday, March 9 Gym Open @ 5:00pm

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

 

Friday, March 6 Gym Open @ 6:05am

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

Thursday, March 5 Gym Open @ 6:05am

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

Wednesday, March 4 Gym Open @ 6:05am

PREPARATION:

• Row/Ski/Bike 500m/1000m
• 10 High Pulls with bar
• 10 Power Clean with bar
• 8 Hang Squat Clean with bar
• 6 Squat Clean with bar
• 4 Squat Clean Thrusters with bar
• 2 Split Jerk with bar

STRENGTH:

E2MO2M, for 4:00 (2 sets):

• Clean x 1.1 @ 55%, 60%
  (rest 2-3 seconds between singles)

E2MO2M, for 14:00 (7 sets):

• 1 rep of Clean @ 65%, 70%, 75%, 80%, 85%, 87.5% and 90%

E2MO2M, for 6:00 (3 sets):

• Clean Pulls x 1.1 @ 95%, 100%, 105% 
  (rest 2-3 seconds between singles)

Met-Con WOD:

Complete 6 sets of the following:

• 30 second Erg
• REST while partner goes

REST 3:00

Complete 4 sets of the following:

• 30 second Erg
• REST while partner goes

REST 3:00

Every 90 seconds on the 90 seconds:

• 3 Pull Ups
• 6 Push Ups
• 9 Air Squats

*Use the REMAINING TIME in the MINUTE to complete reps of :

Power Clean & Jerk 135/95 (or use 65%)

You are done when you hit 20 reps…

 

Tuesday, March 3 Gym Open @ 6:05am

PREPARATION:

• Row/Ski/Bike for 4:00
• 10 Rubber Band Dislocates
• we will follow this routine with a PVC or very light bar.

STRENGTH:

E2MO2M, for 16:00, complete the following Complex with out putting the bar down

• 1 Snatch-grip Deadlift +
• 1 Snatch Pull +
• 1 Hang Power Snatch +
• 1 Snatch Balancen+
• 1 Overhead Squat

Increase load only if you are executing with solid form

Met-Con WOD:

Complete the following on your own:

• 800m Row/Ski or 1600m Bike
• 25 Air Squats + 25 Push Ups
• 600m Row/Ski or 1200m Bike
• 20 Wall Balls + 20 Hollow Rocks
• 400m Row/Ski or 800m Bike
• 15 KB Swings + 15 “Anti-Fly Chest Press on Floor with Rubber Band Resistance”
• 200m Row/Ski or 400m Bike
• 10 Alternating DB Snatch + 10 “Head-off Bench” Glute Bridge DB Press
• 100m Row/Ski or 200m Bike
• 5 Pull Ups + 5 D-ball Thruster

Monday, March 2 Gym Open @ 5:00pm

PREPARATION:

• Run, Row, Ski or Bike for 3:00
• 20 Air Squats + 15 Goblet Squats 
• 20 Hollow Rocks
• 5 Sit Up Get Up with D-Ball/Med Ball
• ankle and hip mobility of your choice
• 5 reps of empty bar Front Squats + 5 reps of empty bar Back Squats

STRENGTH:

E2MO2M, for 14:00, as follows:

• 5 reps of Front Squat + 5 reps of Back Squat @ 50%
• 4 reps of Front Squat + 4 reps of Back Squat @ 60%
• 3 reps of Front Squat + 3 reps of Back Squat @ 70%
• 2 reps of Front Squat + 2 reps of Back Squat @ 75%
• 1 rep of Front Squat + 1 rep of Back Squat @ 80%
• 1 rep of Front Squat + 1 rep of back Squat @ 85%
• 1 rep of Front Squat + 1 rep of Back Squat @ 90%

REST 3:00, then:

• AMRAP of Back Squats with last weight on the bar from above ^

Met-Con WOD:

In a group of 3:

• AMRAP in 9:00 Row/Ski/Bike (score is in Calories), and into –

5 rounds EACH, alternating after a full round of 5+5+5 of:

• 5 Deadlifts @ 135/95
• 5 Dual DB Push Press
• 5 Box Jumps

 

• AMRAP in 7:30 Row/Ski/Bike (score is in Calories), and into –

4 rounds EACH, alternating after a full round of 8+8+8 of:

• 8 Goblet Squats
• 8 Sit Ups
• 8 Dual DB  Row

 

• AMRAP in 6:00 Row/Bike/Ski (score is in Calories), and into –

3 rounds EACH, alternating after each round of 3+3 of:

• 3 D-Ball Over the Shoulder
• 3 Burpees