**Monday - March 16th**

Strength:

4 superset rounds on a 3 minute clock:

6 Floor Press

10 heavy banded Russian kettlebell swing

** External load should allow for proper completion of 8-10 reps on floor press

WOD:

Alternating Death By:

2 Pullup

3 Wallball shot (heavy ball or higher target if possible)

*Once you fail one movement, continue the other until you fail there as well.

If you cannot do more than 15 kipping pullups unbroken and more than 30 wallball shots unbroken, drop the numbers to 1 pullup and 2 wallball shot.

**Tuesday - March 17th**

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)

** As appropriate, use external load of 5-10% bodyweight for all jumps this week **

Weekly Target

WOD:

20 minutes Alternating OTM:

Row calories (50 seconds of work on your monitor)

10-20 pushup (large unbroken set)

*Do your best to anticipate fatigue and attempt to produce a repeatable pace that is quite difficult for the later 5 rounds.

**Wednesday - March 18th**

Pre WOD:

2 superset rounds:

7 Heavy 90/90s

7 Heavy banded goodmorning

7 Heavy no moneys

*Heavy means use a more challenging band than you would for warmup work. Keep movements slow and controlled but increase the difficulty by a measure.

WOD:

2 rounds, each for time, 5 minutes of light moving on a machine between rounds:

20 Push press 5 RPE

30 Double under (30 seconds of work)

20 Box hop 30/24”

30 Double under

20 Deadlift 5 RPE

30 Double under

20 Toes to bar

30 Double under

**Thursday - March 19th**

Strength:

4 sets in 12 minutes:

6 archer pullups

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

WOD:

15 minute AMRAP:

15 V-up/Lemon squeeze

15 Goblet lunge 53/35#

15 Kettlebell swing

**Friday - March 20th**

Skill:

Static handstand hold drills!

WOD:

3 rounds for time:

500m Concept 2 machine (1k on bike)

21 Ring row (as horizontal as possible (should be broken at least once each round)

15 Back squat body weight (roughly a 5-6 RPE)

**Saturday - March 21st**

Cadre:

Teams of 3 Pair with people who are roughly your strength so you can maintain the same loads. Work in 30 second shifts (one works, one rests and one holds a high plank (on rings?)) and rotate through:

2 rounds of 5 minutes at each station:

Tire flip

Burpee hop through (into tire and out the other side

Sledge hits

CLE:

Complete Tabata’s 1 minute rest between:

Sandbag to shoulder

Dumbbell push press

Box over

Burpee

Ab mat/GHD situp