00:50 Monday “Jackie”

06:30 Wednesday Pre WOD Accessory

12:30 Friday Skill

**Monday - March 1st**

Strength:

4 superset rounds on a 3 minute clock:

8 floor press (85%+ of 1RM strict press or 7 RPE)

10 heavy banded Russian kettlebell swing

WOD:

“Jackie”

For time: *12 minute cap

1k row

50 thruster 45#

30 pullup

Cooldown:

2 minute light row

30 second sit and reach ( left, middle, and right)

30 second kneeling forearm stretch (fingers pointed forward and fingers pointed back)

30 second banded lat stretch (each side)

**Tuesday - March 2nd**

Skill:

3 rounds on a 5 minute clock:

10x vertical jump (submaximal repeated effort)

10x box drop (focus on knee tracking and core control)

10x broad jump (submaximal single effort)

10x single leg glute bridge (5 per side)

WOD:

For time: *18 minute cap

18-16-14-12-10-8-6-4-2

Dip (preferably on rings)

Deadlift (40% of 1RM or a RPE of 4)

30 double under to finish each round (30 seconds of work)

Post WOD:

4 rounds not for time:

10 bent over barbell row

10 alternating bicep curl (dumbbells)

**Wednesday - March 3rd**

Pre-WOD Accessory:

4 sets in 12 minutes :

4 archer pullups

4 single sided bottoms up lunge into strict press (Each side, alternate legs and hold an active lunge while you press)

WOD:

3 minutes each station, 30 seconds to transition to the following station:

Ski calories

Dumbbell snatch 50/35#

Single arm overhead walking lunge

Bike calories

Toes to bar

Wall ball shot 20/14# to 10/9’

Cooldown:

3 minutes light on a machine

20 PVC passthrough

15 slow yoga inchworm

**Thursday - March 4th**

Strength:

5 rounds on a 3 minute clock:

5L/5R Kettlebell strict press

10 Sumo deadlift (5-6 RPE)

WOD:

3 rounds for time:

30-20-10

Rope climb (3-2-1)

Abmat situp

Box hop 24/20”

**Friday - March 5th**

6 rounds on a 2 minute clock

15-20 seconds of Wall or partner supported shoulder tap

20-30 seconds of Parallette leg lift over

WOD:

12 minute AMRAP:

30/24 cal pick your poison C2

Then immediately into

2-4-6-8-10

Overhead squat (6-7 RPE)

Power clean

**Saturday - March 6th**

Partner WOD: *30 minute cap:

For time:

500’ bear crawl

100 sumo deadlift high pull (4-5 RPE)

100 V-up

100 push press

500’ bear crawl

*In order for your partner to bear crawl you must hold the front rack