Tuesday 3/26/2024
/Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"The Magic School Bus"
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over 30"/24"
Monday 3/25/2024
/Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Schoolhouse Rock!"
3 Rounds For Time:
27 Air Squats
21 GHD Sit Ups (Or Scale to V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups
Saturday 3/23/2024
/WOD
“They’re GR-R-REAT”
Teams of 2
30 Back Squats 225#/155#
50 Burpee Box Get Overs 30"/24"
400m Dumbbell Farmer Carry (70s/50s)
50 Burpee Box Get Overs 30"/24"
30 Back Squats 225#/155#
- All reps split between partners with one partner working at a time. -
Friday 3/22/2024
/Skill Work
Gymnastics Skill Review
Take 10-15 min to practice Wall Walks and work on efficiency.
Advanced athletes: take this time to work on handstand walks.
WOD
“I’m cuckoo for Cocoa Puffs”
For time:
1-2-3-4-5-6-7-8
Power Cleans 185#/125#
Wall Walks
