*Benchmark Week*

Warmup: boom and back, pvc pass throughs, 3 rounds: 5 jumping squats, 10 supermans, 15 squats

*Deload Week*

Warmup: boom and back, pvc pass throughs, lunge mobility

Warmup: boom and back, pvc pass throughs, 4 rounds of bear complex

Warmup: boom and back, pvc pass throughs, 3 rounds: 5 pullups, 10 pushups, 15 squats

Strength: back squat

WOD: 3 rounds for time:

10 muscle ups

30m walking lunge with plate overhead 25/15kg

Mobility: thighs, hips

Warmup: boom and back, pvc pass throughs, Junkyard Dog, Burgener, Skill Transfer

Olympic: 10min emom: 2 push press, 1 push jerk

WOD: for time:

15 jerks

45 pullups

12 jerks

36 pullups

9 jerks

27 pullups

Mobility: chest, shoulders, lats

Warmup: boom and back, pvc pass throughs, Junkyard Dog, Burgener, Skill Transfer

Olympic: 10 rounds: every 2nd min on the min: 

1 squat clean

2 hang squat cleans

Work up to a max

WOD: 2 rounds for max reps:

15 sec power snatch 75/55kg

45 sec rest

25 sec hang power cleans 75/55kg

35 sec rest

15 sec push jerk 75/55kg

45 sec rest

25 sec front squats 75/55kg

35 sec rest

Mobility: abs, lower back, lats

*Join us for Parking Lot MAYHEM on Monday 21 March @10.00*

Warmup: boom and back, pvc pass throughs, 3 rounds: bear complex with situp chaser

Strength: press

WOD: for reps:

4 min max burpee over the box jumps

4 min rest

3 min max shuttles

3 min rest

2 min max power cleans 7/50kg

2 min rest

1 min max wall balls

Mobility: chest, lats, shoulders

*Deload Week*

Warmup: boom and back, pvc pass throughs, 30 - 20 - 10 situps & jumping squats

WOD: for time:

1000m row

then:

5 rounds of:

20 supermans

16 V Situps

Then:

1000m row

Mobility: thigh, hip

Warmup: boom and back, pvc pass throughs, 3 min plank, 40 Russian Twists, 20 med ball squat cleans

Strength: bench press

WOD: 3 rounds for time of:

10 one arm dumbell snatch left arm 

10 one arm dumbell overhead squat left arm

10 L - pullups

10 one arm dumbell snatch right arm

10 one arm dumbell overhead squat right arm

10 L - pullups

Mobility: lower back, glutes

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