March 2023 Programming

Constantly Varied - High Intensity - Functional Movement

Programming Key

Daily Element Schedule

Scaling

RX Standards

Pre - WOD Programming

January, February, March - High Reps, Lower Weight

April, May, June - Low Reps, Higher Weight

July, August, September - High Reps, Lower Weight

October, November, December - Low Reps, Higher Weight

3/1 - GWM

Pre WOD

8X6 Push Jerk

*Increase weight each set

WOD

5 Rounds For time

-35 DU (x3 Singles)

-15 HRPU

-9 Thrusters (115/85)

Post WOD

2x20 KB Goblet Box Step Ups / Side

3/2 - GW

Pre WOD

9-9-7-7-5-5 Deadlifts

*Increase weight each set

WOD

AMRAP 7: 3-6-9…

-Push Jerks (135/95)

-TTB (K2E)

Post WOD

3 RNFT: 8 DB Reverse Flyes, 10 Banded Good Mornings, 12 Banded Squats

3/3 - M

Pre WOD

4 Round FT

10 Calorie Assault Bike

THEN

10 Calorie Ski

THEN

10 Calorie Row

WOD

4 Rounds For Time

400m Run

50 Squat Jumps

Post WOD

100 DUs / x3 Singles

3/4 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

12 Rounds For time:

-20 Wall Balls (20/14)

-10 Deadlifts (275/205)

-20/15 Cal Bike/Row/Ski

*Partners alt. whole rounds

Post WOD

15 strict HSPU

3/5 - Rest

25min - Total Body Mobility Work

3/6 - W

Pre WOD

6X8 Hang Clean

*70% of 1RM for all sets, focus on technique

WOD

In 12min Complete

3 Deadlifts (255/155) on odd minutes

3 Strict Shoulder Press on even minutes

*Use 80% of your max deadlift and shoulder press.

POST

4x15 PVC Straight Arm Lat Pull Downs

3/7 - MG

Pre WOD

1500m Row FT

WOD

Annie FT

50-40-30-20-10

DUs / x3 Singles

Sit Ups (Abmat)

Post WOD

50 PVC Pipe Overhead Squats

3/8 - WMG

Pre WOD

5-5-5-5-5-5 Front Squat

*Static Weight for Each Set, 70% 1RM

WOD

20min AMRAP

-10 OHS (95/65)

-15 Pull-ups

-10 Calorie Row/Ski/Bike

Post WOD

3x10 Single Leg DB or KB RDL's

3/9 - WM

Pre WOD

5X4 KB Turkish Get Ups Per Side

*Same weight throughout, focus on technique

WOD

For time:

-1000/850m Row/Ski

-50 Single DB OH Squats (35/20)

-30 Devil Presses

-50 Dual DB Front Squats

-1000/850m Row/Ski

Post WOD

3x10 Seated DB Press / DB bench press

3/10 - G

Pre WOD

Skill Work: 10X3 Strict Pull Ups

Scale: Banded Pull Ups, Ring Rows

WOD

21min AMRAP

-5 TTB (K2E)

-10 HRPU

-15 Air Squats

Every 3min Complete 15 Butterfly Sit Ups

Post WOD

50 Rower Seat Pike Pull Ins

3/11 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

30min AMRAP

-9 Power Snatches (95/65)

-12 Box Overs (24/20)

-15/12 Cal Bike/Row/Ski

*Partners alternate whole rounds

Post WOD

3x5 Ring Tricep Dips

3/12 - Rest

25min Total Body Mobility

3/13 - M

Pre WOD

Skill Work: 6min DUs

WOD

Completed In Any Order

-1 mile run

-150/120 Cal Bike

-150/120 Cal Row/Ski

*30min Time Cap

Post WOD

Accumulate 2:00 Static Ring Dip Holds (Scale: Dip Hold Between Boxes)

3/14 - GW

Pre WOD

7-7-7-7 Hang Snatch

*Increase weight to 70% 1RM

WOD

"Bauer" For Time

-2 minute Elbow Plank

-13 Burpees

-18 American KB Swings (53/35)

-31 Push-Ups

-53 Goblet Squats (53/35)

-53 Burpees

-31 KB Swings

-18 Push-Ups

-13 Goblet Squats

-2 minute Wall Sit

Post WOD

30 DB Bicep Curls

3/15 - MGW

Pre WOD

8X6 DB Bench Press

*Same Weight Per Set

WOD

2 Rounds For Time

-800 m Run

-50 Wall Balls (20/14)

-30 Hang Power Snatches (105/75)

Post WOD

3 Rounds

250m Bicep Row

10 Decline Box Push Ups

3/16 - MG

Pre WOD

Skill Work:

8X5 Per Side Pistol Squats / 1 Leg Box Squat

WOD

15min Ladder: 5-10-15…

-Wall Balls (20/14)

-Calorie Bike/Row/Ski

Post WOD

50 Paces Lateral Plank Walks/Side

3/17 - W

Pre WOD

6-6-6-6-6 Overhead Squat

*Increase Weight Each Set, Max 60% 1RM

THEN

3min Hamstring Mobility Work

WOD

For Time 30-20-10

-Power Cleans (135/95)

-Back Squats

-Deadlifts

Post WOD

Foam Roll (Hip & Hamstring Focus)

3/18 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

For Time

-150 Burpee Box Overs (24/20)

-120 Deadlifts (115/85)

-90 Hang Cleans

-60 Push Jerks

*Partners Alternate Reps & 200m MB Run

Post WOD

40 Ring Rows

3/19 - Rest

25min Total Body Mobility

3/20 - G

Pre WOD

8X4 Handstand Push Ups / Kipping HSPU / Reduced Motion HSPU / Pike Shoulder Push Up

WOD

21-15-9 For Time

-Box Jumps (30/24)

-Toes to Rings (K2E)

-HRPUs

Post WOD

40 GHD Prone Extensions / Supermans

3/21 - WM

Pre WOD

8X7 Push Press

*Static Weight, 50% 1RM

WOD

For Time 21-15-9

Push Press (95/65)

Hang Cleans (95/65)

*Rest 3min

THEN

9-15-21

Plate G2O (45/25)

60 DUs (x3 Singles)

Post WOD

100 Floor Wipers

3/22 - GWM

Pre WOD

8-8-8-8 Power Cleans

*50% of 1RM

WOD

For Time

15 HSPU (Box/Pike)

15 Front Squats (185/125)

30/24 Cal Bike/Row/Ski

12 HSPU

12 Front Squats

30/24 Cal Bike/Row/Ski

9 HSPU

9 Front Squats

30/24 Cal Bike/Row/Ski

Post WOD

3X10 Barbell Good Mornings

3/23 - GW

Pre WOD

5X5 Sumo Deadlifts

*Increase to 5RM

WOD

3 Rounds For Time

-30 MB Cleans (20/14)

-30 SDHP (75/55)

-Push Press

-30 Butterfly Sit Ups

Post WOD

1 Round: 10 DB Man Makers, 10 DB Goblet Squats, 10 Barbell Good Mornings

3/24 - M

Pre WOD

For Time: 75 Wall Balls (20/14)

WOD

For Time

21-18-15-12-9-6-3

Bar Facing Burpee Jump Overs

Calorie Row

Post WOD

5X :20 L-Sits

3/25 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

4 Rounds For Time

-400m Seam SB Run

-50 Wall Balls (20/14)

-40 Pull-ups

-50 Hang Cleans (115/85)

Post WOD

100 Partner Med Ball Sit Up Tosses (Total)

3/26 - Rest

25min Total Body Mobility

3/27 - W

Pre WOD

10-8-6-4 Thrusters

*Maintain 70% of 1RM

WOD

Grace

30 Clean & Jerks (135/95) For Time

OR

Isabel

30 Snatches (135/95) For Time

Post WOD

30 Weighted GHD Sit Ups

3/28 - MG

Pre WOD

6 Rounds FT:

1 Muscle Up / Pull Up

400m Run

WOD

“Leath”

10 Rounds For Time

4 Burpee Box Jump Overs (24/20)

9 American KB Swings (53/35)

20 Push-Ups

24 Air Squats

Post WOD

3 Round

25 Penguins

25 Leg lifts

25 Supermans

3/29 - WMG

Pre WOD

8min Muscle Up Transition Skill Work

WOD

3 Rounds FT

12 Dual DB Thrusters (70/50)

18 TTB (K2E)

THEN

3 Rounds

12 DB Snatches (70/50)

18/14 Calorie Bike/Row Ski

Post WOD

Accumulate the following:

1:00 DB OH Static Hold

1:30 DB Goblet Squat

2:00 DB @ Chest V-sit 

3/30 - WM

Pre WOD

For Time: 75 Russian KB Swings

WOD

3 Rounds of 5min AMRAP/1min Rest Between: 2-4-6…

-DB Walking Lunges

-20 DU (x2 Singles)

(Round 2: DB Snatches, Round 3: DB Box Overs)

Post WOD

6x :30 HS Hold + 2 HSPU After Each :30 Hold

3/31 - G

Pre WOD

Skill Work: 8X8 TTB / K2E / Reverse Crunches

WOD

For Time

30-25-20-15-10-5

Wall Ball (20/14)

American KB Swings (70/53)

Post WOD

100 MB Sit Ups