Tues, March 30

AMRAP 20 minutes

10 KB swings
5 KB Row each arm
5 KB Clean and Press
Frog Hop Hallway (75 ft)
10 Bi Curls
10 Pushup Row - one arm per pushup
10 Upright Row
Walking Lunges Hallway
25 Ball Crunches
10 Burpees

DW Mon, Mar 29

18 - 15 - 12 - 9
200 m run between sets

High Pull
Choice Bi
Choice Tri
Wall Ball
Thrusters

DW Sun, Mar 28

AMRAP 20 Min

5 Pullups
5 Burpees
15 Box Jumps
15 Lunges
25 Squats
25 Crunches

DW Thur, Mar 25

For Time:

100 crunches
30 KB
400 Run
30 Push Ups
5 Pull Ups
10 Cleans
15 Bench
10 Box Jumps
200 Run
10 Box Jumps
15 Pull Ups
5 Cleans
10 Bench
10 Box Jumps
200 Run
10 Box Jumps
10 Pull Ups
15 Cleans
5 Bench
30 Push Ups
400 Run
30 KB
100 Crunches

DW Tues, Mar 23

13 - 9 - 5
Bench
Back Squats
Bi/Tri Combo
Cleans
Incline Situps w/Weight (15 each time)

DW Mon, Mar 22

For Time:
75 Wall Ball
400 M Run
10 Pull Ups
40 DU
40 Sit Ups
10 Pull Ups
30 DU
30 Sit Ups
10 Pull Ups
20 DU
20 Sit Ups
10 Pull Ups
400 M Run
75 Wall Ball

*Remember regular jump rope are 5 to 1 if you can't do DUs

DW Fri, Mar 19

2 min as many reps of each
Push Ups
Box Jumps
Situps
90 secs as many reps of each
Push Ups
Box Jumps
Situps
1 min as many reps of each
Push Ups
Box Jumps
Situps
30 secs as many reps of each
Push Ups
Box Jumps
Situps

DW Thurs, Mar 18

.75 mile run (corbett loop)
9 pullups
9 seated row
.5 mile run (long becker loop)
12 pullups
12 seated row
.25 mile run (boyd loop)
15 pullups
15 seated row

For Time

Dw Tues, Mar 16

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of EVERY minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. THERE IS A 20 MINUTE TIME CAP ON THIS WOD.

DW Fri, Mar 12

3 Rounds of

15 Bi curls
15 Tri Kick Backs
15 Thrusters
15 DB Pushup Rows
15 Squats
30 Mountain Climbers
50 Double Unders

After the 3rd round- 200 crunches

DW Wen, Mar 10

Run 1 min
10 Pushups
10 Split Squats Jumps
Run 2 min
10 Pushups
10 SSJ
Run 3 min
10 Pushups
10 SSJ
Run 4 min
10 Pushups
10 SSJ
Run 3 min
10 Pushups
10 SSJ
Run 2 min
10 Pushups
1o SSJ
Run 1 min

DW Tues, Mar 9

6 Rounds of

10 Squats with weight
**
10 Bent Over Row
**
10 Upright Row
**

**
Round #1 - 10 Sit Ups
Round #2 - 10 Pushups
Round #3 - 10 Dips
Round #4 - 10 Lunges
Round #5 - 10 Sit Ups

DW Wen, Mar 3

3 x
25 Air Squats
20 Crunches
15 Pushups
10 Dips
5 Tuck Jump Burpees, no pushup
Run 200

DW Tues, Mar 2

For Time
10 Clean and Jerk
50 Double Unders
50 Unanchored Sit Ups
21 Thrusters
21 Pull Ups
10 Clean and Jerk
21 Pull Ups
21 Thrusters
50 Unanchored Sit Ups
50 Double Unders
10 Clean and Jerk

DW Mon, Mar 1

3 Rounds of

5 Back Squats (mod weight)
5 Deadlifts (mod weight)
25 Ball Crunches
10 Seated Row
25 Crunches
200 Run