MARCH WODS 2017

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WEDNESDAY 1st MARCH 
Strength (WEIGHT)
Bench Press
15min – 5 rep max
Conditioning (TIME)
Metcon – 18min cap
Front rack lunge 20,18,16,…,4,2.
Pull ups 20,18,16,…,4,2.

THURSDAY 2nd MARCH 
Gymn. Skills (NO SCORE)
10min – Handstand walk/pushups
Midline (NO SCORE)
10min – hollows/superman holds
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
15 cal row
15 wallballs

FRIDAY 3rd MARCH
Strength (WEIGHT)
Deadlift
12min – 5 every 90sec
Conditioning (ROUNDS+REPS)
Metcon – 20min amrap (partnered)
Take turns on each movement
8 front squats (60/40)(50/30)(40/25)
12 box jumps
16 kb swings (24/16)(20/12)(16/10)

SATURDAY 4th MARCH
Conditioning (TIME)
Metcon – 35min cap (partnered)
1km medball run (swap every 200m)
Then…
5 rounds of:
10 Bar facing burpee
10 Sdhp (35/25)
Then…
2km row (swap every 200m)
Then…
5 rounds of:
10 Bar facing burpees
10 Sdhp
Then…
1km medball run

SUNDAY 5th MARCH
Cardio Burn and Mobility

MONDAY 6th MARCH
Conditioning (TIME)
Metcon – 35mins cap
30 toes to bar
50 wallballs
50 kb swings
10 rope climbs
50 pull ups
30 hspu
50 sit ups
25 muscle ups
80 double unders
45 box jumps

TUESDAY 7th MARCH
Strength (WEIGHT)
Deadlift
20min – 1 rep max
Conditioning (ROUNDS+REPS)
Metcon – 13min amrap
13 deadlift (80/50)(70/45)(60/40)
13 push ups (weight vest)
200m run

WEDNESDAY 8th MARCH
Strength (WEIGHT)
Press
8min – 3 on the minute (submax)
Push Jerk
10min – 3 on the minute (submax)
Conditioning (ROUNDS+REPS)
Metcon – 16min amrap (partnered)
10 cal row
10 alternating s/a kb clean and press
*kb (24/16)(20/12)(16/10)

THURSDAY 9th MARCH
Strength/conditioning (TIME)
Metcon – 25mins in total:
Every 5 mins (cut off at 4min)
12,9,6 reps of:
Power clean
dips
Then…
60 double unders
*reps drop each round
*weight increases each round
Conditioning (NO SCORE)
Alt. on the minute
a) skipping
b) kb Russian swings (light/continuous)

FRIDAY 10th MARCH
Strength (WEIGHT)
Front squat
10min – 6×6 (submax)
Floor press + bent over row
10min – 6 reps each,
set for set with a partner (submax)
Conditioning (REPS)
Metcon – 7min amrap
D/b burpee G.T.O (weight TBA)

SATURDAY 11th MARCH
Conditioning (ROUNDS+REPS)
Metcon#1 – 20min amrap (partnered)
10m O/H lunge (25/15)(20/10)(15/5)
10 pull ups
Metcon#2 – 10min amrap (partnered)
200m row
15 abmat sit up
10m box push
5 box overs

SUNDAY 12th MARCH
Cardio Burn and Mobility

MONDAY 13th MARCH
(OPEN GYM ONLY, 9:00am-10:30am)

TUESDAY 14th MARCH
Conditioning
Metcon#1 – 5min amrap (ROUNDS+REPS)
14 sdhp (35/25)
14 burpees
Metcon#2 – 5min amrap (ROUNDS+REPS)
20 front rack lunges (same bar)
10 toes to bar
Metcon#3 – 19min cap (TIME)
50 back squats (same bar)
40 pull ups
30 hspu
40 pull ups
50 back squats

WEDNESDAY 15th MARCH
Strength (WEIGHT)
Deadlift
8min – 2 reps on the minute (heavy)
Conditioning (ROUNDS+REPS)
Metcon – 27min amrap (partnered)
30 partner wallball passes
30 deadlifts (15 each)
30 box overs (15 each)
*bar (100/70)(80/50)(60/40)

THURSDAY 16th MARCH
Strength (BENCH PRESS WEIGHT)
Bench press + bar dips
16min – superset 8+8
Conditioning (TIME)
Metcon – 12min cap
Snatch 16,12,8,4
run 400m
*bar (45/30)(35/25)(30/20)

FRIDAY 17th MARCH
Strength (WEIGHT)
Clean and jerk
12mins – 1 rep max
Skills/conditioning (NO SCORE)
OPTION-1:
Pistol squat workshop
OPTION-2:
10mins on the rower
Conditioning (ROUNDS+REPS)
Metcon – 8min amrap
4 clean and jerks @70% of max
35 double unders

SATURDAY 18th MARCH
Strength (WEIGHT)
Pause back squat (3sec)
18mins – sets of 4 (max out)
Conditioning (NO SCORE)
Metcon – 15mins
3 cycles of:
1min – db s.t.o (weight TBA)
1min – deadball clean (weight TBA)
1min – push ups
1min – kb step up (weight TBA)
1min – rope climb (redline)

SUNDAY 19th MARCH
Cardio Burn and Mobility

MONDAY 20th MARCH
Strength (WEIGHT)
Snatch
5min – tech
10min – 1 rep max
Conditioning
Metcon – 15min cap (TIME)
Rope climb 5,4,3,2,1
Row (cals) 25,20,15,10,5
Then…
O/H squat 16,14,12,10,8
abmat sit ups 32,28,24,20,16
*bar (40/25)(35/20)(30/15)

TUESDAY 21st MARCH
Conditioning (TIME)
Benchmark
“Kelly” – 40min cap
5 rounds for time:
400m run
30 box jumps
30 wallballs

WEDNESDAY 22nd MARCH
Strength (WEIGHT)
Farmer’s carry
10min – build to heavy 10m
10min – repeat at same weight
Conditioning
Metcon#1 – 7min amrap (partnered) (ROUNDS+REPS)
8 db snatch (weight TBA)
16 double unders
Metcon#2 – 3min amrap (REPS)
Burpee pull ups

THURSDAY 23rd MARCH
Strength/conditioning (TIME)
Heavy Metcon – 15min cap
Clean 10,8,6,4,2
Split jerk 10,8,6,4,2
*weight increases each round
*squat or power clean
Midline (NO SCORE)
5 rounds
30sec hollow
30sec plank
Conditioning (NO SCORE)
10mins interval style on either:
Ski erg
Rower
Assault bike
Spin bike

FRIDAY 24th MARCH
Strength
Front squat (WEIGHT)
10mins
Mins 1-6 – heavy triples on the minute
Mins 7-10 – 2×20 reps every 2mins
Strict pull ups (REPS)
10mins – 1 max effort unbroken reps (perfect from)
then do 3-5 reps, set for set with a partner
Conditioning (REPS)
Metcon – 12min amrap
3 cycles of:
1min – hspu
1min – kb swings (24/16)(20/12)(16/10)
1min – d’ball carry
1min – toes to bar

SATURDAY 25th MARCH
40min partner chipper (TIME)
150 med ball cleans
150 s.t.o (45/30)(35/25)(30/20)
10 sled pushes
10 tyre flips
10 monkey runs
100 sdhp
20 wall crawls

SUNDAY 26th MARCH
Cardio Burn and Mobility

MONDAY 27th MARCH
Strength
Bench press
8min – 2 rep max (WEIGHT)
Power clean
8min – 2 rep max (WEIGHT)
O/H squat
8min – 2 rep max (WEIGHT)
Conditioning
Metcon – 8min amrap (ROUNDS+REPS)
15cal row
15 kb swings (24/16)(20/12)(16/10)

TUESDAY 28th MARCH
Conditioning (TIME)
Metcon#1 – 15min cap
Run 400,300,200,100m
Rope climb 4,3,2,1
*Scaled is 12,9,6,3 grounded
*RX+ is legless to the roof
Metcon#2 – 20min amrap (partnered) (ROUNDS+REPS)
8 burpee box overs
8 db squat cleans (pick appropriate weight)
*1 works 1 rests, swap as they please

WEDNESDAY 29th MARCH
“CINCO’S 1+2”
NORMAL/SCALED VERSION
Metcon#1 – 15min cap (TIME)
3 rounds of:
20 lateral kb step up (R)
20 lateral kb step up (L)
5 heavy deadlifts
Then…
Amrap sled push
Metcon#2 – 15min cap (TIME)
3 rounds of:
10 jump muscle ups/20 ring rows
10 db strict press
Then….
Amrap O/H plate lunge
RX+ VERSION
Metcon#1 – 7min cap (TIME)
3 rounds of:
Kb pistol squat (R)
Kb pistol squat (L)
5 heavy deadlifts
Then…
15m handstand walk
Metcon#2 – 7min cap (TIME)
3 rounds of:
5 muscle ups
5 Deficit hspu
Then….
15m fat bar O/H lunge

THURSDAY 30th MARCH
Strength/conditioning (WEIGHT)
Heavy Metcon – 16min ladder
5 S.t.o
20 double unders
*start at 20/15kg bar
*increase by 10/5kg each round
*from racks
Conditioning (ROUNDS+REPS)
Metcon – 16min amrap
5 pull ups
10 push ups
15 air squats
60m kb farmer’s carry (24/16)(20/12)(16/10)

FRIDAY 31st MARCH
Fatigued Strength – 20min cap (WEIGHT)
5 rounds of:
200m row
200m run
Followed by…
5 rep max front squat in
remaining time
Conditioning
Metcon – 8min amrap (ROUNDS+REPS)
10 wallballs
10 ab mat sit ups
10 snatches (35/25)(30/20)(25/15)

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