Training Calendar

March 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
 
 
1
Thursday, March 1st

Conditioning Bike/Row Bike/Row 10 minute warm-up, then right into 8 rounds :45 seconds @ hard pace :15 seconds @ sprint pace Rest 2 minutes between rounds
Accessory Collect 10 minutes in FLR on rings At every drop complete 50m double OH KB carry

2
Friday, March 2nd

Warm-up 1) T-spine + ankle mobility 2A) Goblet squat hold, 3x:20s (light weight, work end ranges of ankle mob) 2B) Seal push-ups, 3x10 (https://www.youtube.com/watch?v=l1uNpH4CKHE) 3) EMOM12 1: 4 db squats + 4 bar facing burpees 2: 1 PC + 1 squat clean 3: Rest Start with light weight for both the db squats and cleans. Work up to db weight of workout, and to opening weight for clean
Conditioning Workout 18.2 Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells
Conditioning Workout 18.2a Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a
Accessory A) Bent over row, 4x12 B) Banded deadbug, 4x10L/R C) Wide-stance db (hold at chest) good morning, 4x6 D) Hanging leg raise to lsit (5sec pause at L), 4x4  

3
Saturday, March 3rd

Endurance 1. Running 1. Running 6 Rounds: 1:00 Light 1:00 Moderate 1:00 Fast 1:00 Rest
Conditioning 2. Conditioning 2. Conditioning Teams of 2 3 Rounds: 50 Double-Unders 15/12 Calorie Assault Bike 3 Power Snatches (185/135) + 3 Rounds 3 Power Snatches (185/135) 15/12 Calorie Assault Bike 50 Double-Unders
Midline 3. Midline 3. Midline 24-21-18-15-12: Calorie Row GHD Sit-Ups
Conditioning Teams of 2 5 rounds (each) 5 deadlifts (255/175) 10 push press (115/85) 15 cal row 5 rounds (each) 15 cal row 10 deadlifts (205/145) 5 push press (165/115)

4
Sunday, March 4th

No workout posted

5
Monday, March 5th

Strength PC + Hang Clean + Low-Hang Clean 1) Power Clean + Hang Clean + Low-Hang Clean (1" off floor) Every :90 seconds for 6 rounds
Strength Snatch Balance 2) Snatch Balance Every :90 seconds for 6 rounds x3 (3 second hold at bottom of squat)
Conditioning 40 cal row 40 snatches (75/55) 40 burpees
Cool Down 3 rounds 2 minutes childs pose 2 minutes pigeon L/R
Strength 1. Back Squat 1. Back Squat 2 Rounds:  8 Reps @ 70% rest 1 minute  6 Reps @ 75% rest 1 minute  4 Reps @ 80% rest 3 minutes
Conditioning 2. Conditioning 2. Conditioning 5 Rounds: 50′ Handstand Walk 5 Ring Muscle-ups 5 Squat Snatches (175/115)
Conditioning 3. Conditioning 3. Conditioning For Time:  45 Toes to Bar 30/24 Calorie Assault Bike 15 D-Ball Cleans (150/100)

6
Tuesday, March 6th

Conditioning 1. Conditioning 1. Conditioning  1,800m Run 12 Power Clean and Jerks (225/155) 1,200m Run 12 Power Clean and Jerks (225/155) 600m Run 9 Power Clean and Jerks (225/155)  
Conditioning 2. Conditioning 2. Conditioning For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift (315/225)
Midline 3. Midline 3. Midline 3 x 12 Glute Ham Raises 3 x 15 Weighted Hip Extensions 3 x 18 Back Extensions (Unweighted) 3 x 21 Med-ball GHD Sit-Ups (20/14)
Warm-up A) High Lateral Box Step-Ups 3x6L/R B) Jumping Good Morning (use empty BB) 3x8
Strength Back Squat Back Squat 5x3 @92.5% of last weeks 5RM
Conditioning EMOM14 EMOM14 1st: 5 burpee bar MU 2nd: 14-12-10-8-6-4-2 deadlifts (225/155, add 20/10lbs. every round)
Accessory Arnold DB Z-Press A) Deadbug With KB Hold 3x8L/R B) Arnold DB Z-Press 3x6

7
Wednesday, March 7th

Warm-up A) Face Pulls 3x15 B) Prone Angels 3x10 (hold light change plates if possible)
Strength DB Bench Press 1) DB Bench Press 4x12
Strength Landmine Row 2) Band-Assisted CTB 4x12 (choose band accordingly) 3) Landmine Row ​4x8L/R 
Conditioning 4 rounds 800m run 40 KB reverse lunge (20L/R, hold single KB at chest)
Accessory A) Hollow Rocks 3x25 B) Jefferson Curls 3x10
Cool Down 5 minute pancake stretch 5 minute saddle
Conditioning 1. Conditioning 1. Conditioning EMOM x 16 (4 Rounds): A) 7 Wallballs (30/20) + 5 Bar Muscle-ups  B) 15 Box Jumps (24/20) C) 7 Power Snatches (115/80) + 7 Overhead Squats (115/80) D) 18/14 Calorie Row
Cool Down 2. Recovery Bike 2. Recovery Bike 18:00 Recovery Effort Every 3:00 Complete 12 Kipping Handstand Push-ups

8
Thursday, March 8th

Conditioning Bike/Row 1) 5 minutes easy + 5 rounds :30 seconds hard :10 seconds sprint Rest 1:20 between rounds 2) 5 minutes easy + 5 rounds :20 seconds sprint Rest 1:40 between rounds + 3) 10 minutes easy
Accessory 4 rounds 50m Dball carry at chest 50m single arm carry (25m L/R) 50m backwards sled drag
Cool Down ROMWOD

9
Friday, March 9th

Warm-up 2 rounds 10 DU 5 OHS (2 second pause at bottom) 10 DU 10 hollow-to-arch swings 10 DU 1 MU (ring/bar) Walking pace through each round, rest :90 seconds between round
Conditioning WORKOUT 18.3 WORKOUT 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes
Accessory A) Single-Arm DB Upright Row 3x12 B) Single-Arm Row From Plank 3x8L/R C) Single-Leg RDL (DB both hands) 3x8L/R D) Side-Plank With Leg Abduction 3x12L/R

10
Saturday, March 10th

Conditioning 1. Bike Conditioning 1. Bike Conditioning 6 x 1 Mile Rest 2:00 between efforts
Strength 2. Power Clean + Jerk 2. Power Clean + Jerk Alternating On the Minute x 12 (6 Rounds): A) 3-5 Parallette Kipping Handstand Push-ups  B) 3 Power Cleans + 1 Split Jerk
Strength 3. Clean Deadlift 3. Clean Deadlift 7 Sets of 2 @ 90% Two second pause on each rep at knee level
Conditioning 4. Conditioning 4. Conditioning 4 Rounds: 4 Rope Climbs 8 Double Kettlebell Deadlifts (150’s/100’s) 12 Pistols (Total)  50′ Handstand Walk
Conditioning Teams of 2 0-5: Row for distance (partner completes 50m weighted carry) 5-10: Max squat cleans (205/155) 10-15: Row for distance (partner completes 50m weighted carry) 15-20: Max wallballs (20/14) 20-25: Row for distance (partner completes 50m weighted carry) 25-30: Alternating plate burpees 

11
Sunday, March 11th

No workout posted

12
Monday, March 12th

Strength Hang Snatch 0-9 minutes Every 3 minutes Max unbroken hang snatch
Strength Power Clean 10-19 minutes Every 3 minutes Max unbroken power clean
Conditioning 400-21-21 23-28 minutes 400m run 21 CTB 21 thrusters (75/55)
Conditioning 400-15-15 28-33 minutes 400m run 15 CTB 15 thrusters (125/85)
Conditioning 400-9-9 33-38 minutes 400m run 9 CTB 9 thrusters (155/105)
Cool Down 3 rounds 1 minute childs pose 2 minute saddle
Strength 1. Squat Snatch 1. Squat Snatch 7 Sets, Every 2 Minutes:  Snatch Pull Low Hang Snatch (mid-shin, but not touching floor) Hang Squat Snatch (knee)
Strength 2. Snatch Deadlift from Riser (2″) 2. Snatch Deadlift from Riser (2″) 5 x 3 @ 90% Take 3 seconds to move from floor to knee level.
Strength 3. Back Squat 3. Back Squat 2 Rounds: 8 Reps @ 72% rest 1 minute  6 Reps @ 77% rest 1 minute 4 Reps @ 82% rest 3 minutes
Conditioning 4. Conditioning 4. Conditioning 4 Rounds of 2:00 on, 2:00 Off: 15 Chest to Bar Pull-ups 15 Wallballs (30/20) Max Calorie Assault Bike in time remaining

13
Tuesday, March 13th

Strength Back squat Back squat 2x5 @90% 2x3 @95% (use 5RM from 2 weeks ago) 
Conditioning AMRAP18 AMRAP18 15 TTB 12 DL (185/135) 9 HSPU 6 double KB Russian swing (53/35) 300m row
Accessory Split Squat A) Split Squat 3x8L/R
Accessory Half-Kneeling Single-Arm KB Press B) Half-Kneeling Single-Arm KB Press 3x8L/R C) Tall-Kneeling Banded Twists 3x10L/R
Cool Down Accumulate 5 minutes in a dead hang from bar. At every drop, 2 minute pancake stretch.
Endurance 1. Run 1. Run 4 Rounds: :20 seconds on, :20 seconds off :40 seconds on, 40 seconds off 1:00 on, 2:00 off
Conditioning Row/Thruster/Bar MU 2. Conditioning For Time:  2,000 Meter Row 50 Thrusters (95/65) 30 Bar Muscle-ups
Conditioning HSPU/DL/HSPU Rest 5:00 For Time:  20 Deficit Kipping Handstand Push-ups (6″/4″) 20 Deadlifts (365/245) 20 Deficit Kipping Handstand Push-ups (6″/4″)

14
Wednesday, March 14th

Strength Bench Press 1A) Bench Press 5x6
Strength Weighted Chin-Up 1B) Weighted Chin-Up 5x5 (choose weight that leaves at least 2 reps in the tank each round) ​ 2A) Plyo Push-Up 3x15
Strength Pendlay Row 2B) Pendlay Row 3x12
Conditioning 40 cal bike 30 lateral burpees 20 power snatch (115/75)
Cool Down 2 minute frog 1 minute thread the needle L/R 2 minute seated forward fold 1 minute thread the needle L/R 2 minute standing straddle
Strength 1. Jerks 1. Jerks Build to a Heavy Complex: 2 Push Jerks + 1 Split Jerk
Conditioning 2. Conditioning 2. Conditioning 21-18-15-12-9: Box Jump Overs (30/24)  Sumo Deadlift High Pull (115/80)  Push Press (115/80)
Midline 3. Midline 3. Midline 3 “Giant” Sets: 1:00 D-Ball Hold (150/100)  1:00 Hip Extension Static Hold (25/15) :30 L-Sit :30 GHD Sit-up Static Hold
Cool Down 4. Recovery 4. Recovery 30 Minute Recovery Bike

15
Thursday, March 15th

Conditioning Bike/Row   Bike/Row Every 3 minutes for 10 rounds :40 seconds @hard pace :20 seconds @sprint 2 minutes @easy spin
Accessory A) Turkish Get-Up 3x5L/R B) Tall Box Step-Up (Hold KB At Chest) With Tempo Eccentric 3x5L/R
Cool Down ROMWOD

16
Friday, March 16th

Warm-up 2 minute row + 2 rounds 1 minute straight leg row 2x:20 second HS hold + 3 rounds 3 inchworms 3 deadlifts (increase weight each round( 3 HSPU
Conditioning Workout 18.4 Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.
Accessory 3 rounds 50m sled (25m forward pull, 25m backwards drag) 12L/R deadbugs

17
Saturday, March 17th

Conditioning Teams of 3 Every 3 minutes 1 minute bike 9 no-jump burpees 12 TTB 15 goblet squats (53/35)

18
Sunday, March 18th

No workout posted

19
Monday, March 19th

Strength EMOM14 Even: 1.1 power snatch Odd: 2 hang cleans + jerk 
Conditioning AMRAP16 AMRAP16 300m run 30 DB snatch (50/35, 15L/R) 30 DB OH reverse lunge (15L/R)
Cool Down 2 rounds 2 minute pigeon (L/R) 2 minute keg stretch
Strength 1. Running Clock… 1. Running Clock… Minutes 0-5: Heavy Triple Overhead Squat  Minutes 5-10: Heavy Double Snatch Balance  Minutes 10-15: Heavy Single Hang Squat Snatch
Strength 2. Snatch Deadlift from Riser (2″) 2. Snatch Deadlift from Riser (2″) 5 x 3 @ 95% Take 3 seconds to move from floor to knee level.
Strength 3. Back Squat 3. Back Squat 2 Rounds: 8 Reps @ 74% rest 1 minute  6 Reps @ 79% rest 1 minute  4 Reps @ 84% rest 3 minutes
Conditioning 3. Conditioning 3. Conditioning 4 Rounds For Time:  9 Power Cleans (205/145) 12 Alternating Pistols (Total)  48 Double Unders

20
Tuesday, March 20th

Strength HBBS HBBS 1x5 @95% 3x3 @100%
Conditioning 2 Rounds 20 wallballs (20/14) 10 bar muscle-up 20 wallballs  15 power cleans (145/105)
Accessory Barbell Hip Thrusts A) Barbell Hip Thrusts 4x12
Conditioning 1. Row Conditioning 1. Row Conditioning 5 Rounds:  1:40 On / :20 Seconds Off Rest 2:00 4 Rounds:  1:40 On / :20 Seconds Off
Conditioning 2. Conditioning 2. Conditioning 4 Rounds, On the 4:00: 12 Thrusters (95/65) 15/12 Calorie Bike 18 x 10 Meter Shuttle Sprints
Midline 3. Midline 3. Midline Not For Time: 21-18-15-12-9 GHD Sit-Ups :20 Second L-Sit Hold After Each Set
Accessory Single-Arm Bent Over Row B) Single-Arm Bent Over Row 4x7L/R

21
Wednesday, March 21st

Strength Strict Press A) Strict Press 5x7
Strength Strict Pull-Ups B) Weighted Plank Hold 5x:30 seconds C) Strict Pull-Ups 5xME (go to failure on each set)
Conditioning Every 4 minutes for 20 minutes 24/20 calorie row 12 lateral burpees 6 deadlifts (275/185)
Cool Down 2 minutes lizard (left) 1 minute extended arm lizard (left) 2 minutes lizard (right) 1 minute extended arm lizard (right) 3 minutes saddle
Accessory 1. Conditioning 1. Conditioning EMOM x 16 1st Minute: 14/12 Calorie Row 2nd Minute: 12 Sumo Deadlift High Pulls (95/65) 3rd Minute: 10 Chest to Bar Pull-Ups 4th Minute: 8 Burpee Box Jumps (24/20)

22
Thursday, March 22nd

Conditioning Bike   Bike/Row 3 rounds 1 minute hard :15 seconds sprint 2 minute easy 1 minute hard :15 seconds sprint 1:30 easy 1 minute hard :15 seconds sprint 1 minute easy 1 minute hard :15 seconds sprint Rest 5 minutes between rounds  
Accessory A) Single Arm Farmers Carry 4x100m (50m L, 50m R) B) Dball Carry (hold at chest) 4x25m C) Half-Kneeling Landmine Trunk Twist 4x8L/R
Cool Down ROMWOD

23
Friday, March 23rd

Warm-up 1) 2 rounds :20 second dead hang :20 second HS hold 2) Every :90 seconds for 4 rounds 3 front squats 3 thrusters 3 hollow-to-arch swings 3 pull-ups
Conditioning Workout 18.5 Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb. Women use 65 lb.
Accessory A) Wide Stance Good Mornings 5x8 B) Bent-Over Underhand Row 5x8 C) Hollow Rocks 5x20

24
Saturday, March 24th

Strength 1. Power Snatch 1. Power Snatch 2 Rounds: AMRAP :20 Seconds Power Snatches (155/105) Rest :40 Seconds  AMRAP :30 Seconds Power Snatches (185/135) Rest :30 Seconds  AMRAP :40 Seconds  Power Snatches (205/145) Rest 1:20
Strength 2. Overhead Squat 2. Overhead Squat Build to a Heavy Set of 7 Reps All repetitions taken from the rack
Conditioning 3. Conditioning 3. Conditioning Teams of 2 10 Rounds: 200 Meter Run (together, holding a rope) 7 Clean and Jerks (135/95, synchronized) 7 Barbell-Facing Burpees (synchronized)
Midline 4. Midline 4. Midline 3 Sets: 40 GHD Sit-Ups Rest 1:00
Conditioning Teams of 2 150 burpee weighted box step-ups (53/35) (24”/20”) Partner not performing reps will run 200m. Every 3 minutes (starting at 0:00), both partners will complete 3 clean + jerks (185/135)

25
Sunday, March 25th

No workout posted

26
Monday, March 26th

Warm-up A) Cuban Press With Barbell 2x6 B) Cossacks Squat With Barbell 2x6L/R
Strength Snatch Pull + Low-Hang Power Snatch Snatch Pull + Low-Hang Power Snatch (1" Off Ground) 3x1.1.1
Conditioning AMRAP7 (HSPU) AMRAP7 20 air squats 200m run 20 HSPU  Rest 2 minutes
Conditioning AMRAP7 (Pushups) AMRAP7 20 air squats 200m run 20 push-ups
Accessory A) Double KB Split Squat (Front Rack+Front Foot Elevated) 3x6L/R B) Double KB Bent-Over Row 3x8 C) Side Plank Hold 3x:40 seconds L/R
Strength 1. Clean 1. Clean On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest
Strength 2. Jerk 2. Jerk 5 Sets of the Complex: 3 Front Squats + 2 Push Jerks + 1 Split Jerk
Strength 3. Pause Front Squat 3. Pause Front Squat Build to Moderate Set of 2  Two Second Pause in Bottom
Accessory 4. Accessory 4. Accessory 4 Rounds, Not For Time: 10 Barbell Bent Over Rows 20 Alternating Dumbbell Strict Presses 30 GHD Sit-Ups

27
Tuesday, March 27th

Gymnastics 1. Gymnastic Conditioning 1. Gymnastic Conditioning 5 Rounds: 6 Strict Deficit Handstand Push-ups (4.5″/3″) 3 Strict Ring Muscle-ups
Strength 2. Romanian Deadlift 2. Romanian Deadlift 4 Sets of 8
Conditioning 3. Conditioning 3. Conditioning For Time: 50/35 Calorie Row 35 Burpee Box Jump Overs 20 Overhead Squats (225/155) 35 Burpee Box Jump Overs 50/35 Calorie Row
Cool Down 4. Recovery Bike 4. Recovery Bike 20 Minute Recovery Bike
Warm-up A) Tempo D-Ball Squat (Hold at Chest) 3x5 (3 second eccentric) B) Kneeling Jump-Up + Single-Leg Box Jump 3x2L/R
Strength HBBS HBBS 4x6 @75% of 5RM
Conditioning 6 rounds 10 clean and jerk (105/75) 15 pull-up Rest 1 minute between rounds 15 minute time cap
Accessory A) Single-Leg RDL 3x6L/R B) Hanging L-Sit 3x:30 seconds C) Lateral DB Raise 3x12L/R

28
Wednesday, March 28th

Warm-up A) Banded Good Morning 2x8 B) Prone Snow Angels (Use Weight As Necessary) 2x6
Strength Halting Power Clean Halting Power Clean 4x1.1.1 (use same weight as last Monday)
Conditioning 30 KB squat clean (53/35) 45 Russian KB swings 50 TTB 45 Russian KB swings 30 KB squat cleans
Accessory A) Supine Medball Leg Curl 3x8 B) Landmine Row 3x8L/R
Endurance 1. Run Conditioning 1. Run Conditioning 5 Rounds:  1:00 On / :30 Seconds Off Rest 2:00 5 Rounds:  1:00 On / :30 Seconds Off
Conditioning 2. Conditioning 2. Conditioning 5 Rounds For Time: 10 Alternating Dumbbell Power Snatches (80/55) 40 Double Unders 20 Toes to Bar 40 Double Unders

29
Thursday, March 29th

Conditioning Bike/Row Bike/Row 4x6 minutes Rest 3 minutes between each set
Accessory A) Single-Arm OH Carry 4x50m L/R B) Weighted Plank Hold 4x:60 seconds
Cool Down ROMWOD

30
Friday, March 30th

Warm-up Single-Arm KB Deadlift + Clean 2x8L/R
Strength Deadlifts Deadlifts 3x8
Conditioning Every 3 minutes for 15 minutes 3 squat cleans (155/105) 5 shoulder to overhead 7 burpees 9 chest to bar
Accessory A) Ring Rows 3x12 B) Barbell Bulgarian Split Squat 3x6L/R 
Strength 1. Pausing Overhead Squats 1. Pausing Overhead Squats  5 x 1 @ 60% 10 Second Pause in bottom of squat
Strength 2. Snatch 2. Snatch On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Snatches + 3 Overhead Squats  Minute 2 – Rest Minute 3 – 5 Squat Snatches Minute 4 – Rest (Round 1-4): 60-65-70-75%
Conditioning 3. Conditioning 3. Conditioning AMRAP 15: 10 Power Snatches (135/95) 20 Wallballs (30/20) 40 Double Unders
Midline 4. Midline 4. Midline For Time:  100 GHD Sit-Ups

31
Saturday, March 31st

No workout posted

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