MON March 03/14 – wk 1of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power snatch 7×1 – build lightly to heavy set
B. Deadlift 6×2 – build to a heavy set of 2
C. Deadlift 1xreps @ 75%
C. Neutral grip press 4×3-5 – light build
D. Keg, sandbag, fire hydrant, or any other implement front carry fro two gym lengths x 3
TUES March 04/14 – wk 1of 3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Back squat 6×2 – sets across**
B. Paused back squats 3×3-5 @ moderate to heavy load (will build each week)
C. Trap bar rows 4x 3-5 – build lightly
D. Farmers walk 5 x 1 gym lengths – build to heavy effort
WED March 05/14 – wk 1of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power clean 6×2 – build (or C&J 4×1)
B. Bench press 6×4 – sets across
C. Close grip paused axle bench press 4x 4-6 – build lightly
D. Event of choice (20 minutes)
THURS March 06/14 – wk 1of3
Rest Day
FRI March 07/14 – wk 1of3
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Press 6×2 – sets across
B. Safety bar squat 4 x 3-5 – build lightly
C1. DB standing one armed press 4×3-5 – rest 10 sec
C2. BB mid grip Cuban press 4 x 3-5 – rest 90sec
Repeat on other arm
SAT March 08/14 – wk 1of3
Events Training Day – how we do this will highly depend on the amount of people that show up, we will adjust as needed, but the events trained today will be;
– Log – ground to overhead anyhow
– Stone loading
– Tire flips – one set of 16 flips
SUN March 09/14 – wk 1of3
REST DAY
