So, we have completed one month of the focused programming. You should be noticing that you are not so tired on runs. The shorter distances are good for really pushing yourself.
For this month, keep up the good work and really push yourself on the runs.
4 Mar
Strength – Tabata Squat, Push up, Sit up
WOD – Partner WOD – 12 Min AMRAP
Run (together) 100M with Medball (20/14)
Partner A – 20 Wall Balls
Partner B – 20 Med Ball Cleans
Run (together 100M) with medball
Partner A – 20 Med Ball Cleans
Partner B – 20 Wall Balls
(note: Both partners work at the same time. If you finish before your partner then you get to rest. )
5 Mar
Strength – Dips 5x Max reps every 2 minutes
WOD – 10 Rounds for time
1! Hand release push up (do 1, then 2, then 3…)
20!(2) butterfly Sit up (do 20, then 18, then 16…)
100M sprint
(This will look like this, do 1 push up, 20 sit ups, run. 2 push ups, 18 sit ups, run…)
6 Mar
WOD – 6 RFT
Run 400M
20 Air Squats
7 Mar
Strength – Back Squat, 10, 8, 6, 4, 2 then Front Squat, 2, 4, 6, 8, 10 Every 2 Minutes
WOD – 8 min AMRAP
5 Pull ups
10 Squats holding med ball overhead
8 Mar
Strength – Deadlift 10, 10, 10, 10 Every 3 minutes
WOD – Row 5K – 25 min cap!
11 Mar
WOD – Farmers Carry 50M (blue line to blue line and back)
10! Hand Release Push Ups
1! Butterfly Sit ups
(note: Do a carry, then 10 push ups and 1 sit up, then back to the carry)
Finisher – 1 Minute
Max Reps push press (65/45)
12 Mar
Strength – Press 5, 5, 5, 5, 5 Every 3 minutes
WOD – Row 1000M
20 DB Clusters (55/35)
20 DB Man Makers (55/35)
20 DB walking Lunge (55/35)
20 Pull ups
13 Mar
WOD – 20 min AMRAP
1 min per station, with a 1 min break between stations
Pull ups/seated pull ups
Dumbbell strict press – 55/35
Bent over barbell row – 135/95
Hand Release Push up
Toes to bar
Finisher – Death By…. 40M run (blue line to blue line and back).
Every minute do one shuttle run (hand must touch the floor when you turn). Increase run by a lap each minute.
14 Mar
Strength – 3 reps of bear complex (Power Clean, Front Squat, Push Press, Back Squat, Push press)
(a rep of bear is 8 cycles of the complex)
WOD – 10 min AMRAP
Row – 20 Cal
10 Deadlifts – 225/165
10 shoulder to over head – 135/95
10 Pull ups
Run 80M
(note, set it up in a line. You start at the rower, move to next station for DLs, move head to next station for S2OH, move ahead to rig for pull-ups, then jump on track to run back to the rower)
15 Mar
WOD – 2/4/6 repeats
3 min to run 200M (rest remaining time)
5 min to run 400M (rest remaining time)
7 min to run 600M (one lap, rest remaining time)
6 Min to run 600M (one lap, rest remaining time)
4 min to run 400M (rest remaining time)
2 min to run 200M (rest remaining time)
(Note should be at least a 1:1 work rest cycle on these. Faster athletes will have more rest which is fine. The goal is to run hard the entire distance and recover before the next leg)
18 Mar
WOD – Run a 5K for time (8 full laps)
19 Mar
POOL WOD – 20 Min AMRAP
Arm pull only – 50Y (freestyle arms)
10 push up
Leg kick only – 50Y (freestyle kick only)
10 Squats
Fully Stroke – 50Y
10 Bench dips
20 Mar
Strength – 10 sets, sprint 40M (to start of batting cage) Jog back
WOD – Plank plate race Break into teams
Partner 1 – Grabs a 45# plate and runs it to far end, sets it down and returns
All other partners hold a plank
Partner 1 tags partner 2.
Partner 1 assumes the plank, partner 2 runs the plate once partner is in the plank
Each person should do 4 trips per race
21 Mar
SSS – Hi, Low, Floor Squat clean complex (15 min)
Build to a heavy weight while doing 1 high hang squat clean, 1 low hang squat clean, 1 squat clean from the floor. Must be unbroken!
WOD – For time
100 Double Unders
100 Push Press (65/45)
100 box jump overs
22 Mar
WOD – 10 RFT
Run 200M
10 Squat (135/95)
Finisher – 1 Min max HRPU, 1 min max BFSU
25 Mar
Strength – Every 3 minutes – 4 rounds Double Kettle Bell Complex (1.5/1.0)
5 – Dead lift, dead clean, Front Squat, Push press/jerk
(For dead lift and dead clean, the bell must be at a dead stop on the ground!)
WOD – The Gooch – 3 RFT
100 Russian KB Swings (1.5/1.0)
150M run (exit at the rig, enter at the rower, so you don’t run the key. Keeps the flow going)
26 Mar
Strength – Backsquat: 10, 8, 6, 4, 2, 4, 6 (Every 3 minutes)
WOD – For time
50 Front Squat – 135/95
50 Burpee Box Jump over
27 Mar
Strength – Hand Release Push up, 5×10
Med Ball Butterfly Sit up 5×10
(Note: Do push-ups then sit-ups.)
WOD – E3MOM for 30 Min
Run 400M. (note: if an athlete does not complete the 400M in 3 min, they rest the remaining time and go on the next round. So, if they fail to make round 5 and finish 20 seconds into round 6. They rest all of round 6 and go on round 7. They will do 9 total rounds vice 10)
28 Mar
WOD – 4 RFT – 20 Min cap
80M farmers walk 55/35 (end of mats to start of batting cage)
12 – Clean Wall Balls (30/20) (ball starts on ground, do a clean into a wall ball)
80M farmers walk 55/35 (end of mats to start of batting cage)
4 – Rope Climbs
Finisher – 200M walking lunge
29 Mar – USAF Pt Test
1 minute max reps push-up
5 min rest
1 min max rep sit ups
10 min rest
1.5 mile run
