Saturday 4/1

If MAAC posts a workout or more, change today up and run through everything posted if not hopefully the following is helpful

1) Just like yesterday warm-up your Clean and Jerk and then strip the bars down and on a 6 minute clock max CJ.  Get into teams of 2 or 4 with only one person lifting at a time. Everyone else can help with weight changes

2) Teams of 4: 14 min AMRAP
200m row
5 Sand bag over the shoulder (150/100)
2 Rope Climbs

-once the first person is off the rower, person 2 can get on the rower. Once person 1 is done the bag person 2 can get on the bag. Continue in this fashion for 14 minutes

3) In M/F pairs
Complete for time:
42 Synchronized Thrusters (95/65) every rep you complete counts 2 (so 21 each)
42 HSPU- partner holds a HS for reps to count
9 Bar MU- partner hangs from bar
30 Synchronized Thrusters (15 each)
30 HSPU
7 Bar MU
18 Synchronized Thrusters (9 each)
18 HSPU
5 Bar MU

-for the HSPU and bar mu either partner can do the work as long as the hold is held

4) Teams of 4 for time 2M/2F:
Complete the required reps for each barbell of power cleans
Mens bars:
25 Reps at 135
20 Reps at 185
15 Reps at 205
Ladies Bars:
25 Reps at 95
20 reps at 125
15 reps 135

You must buy-in with 45/35 Cal on AB

On 3,2,1 go athlete one begins on the bike. Once they are finished they can begin at any barbell they wish to start knocking off reps.  Athlete 2 then begins on the bike and once they are done they can go begin cleaning.  Only one person working for each Gender.

Friday 3/31

You know next weekend you all are going to max snatch or CJ might as well get an idea of numbers today and tomorrow

1) Max Snatch- be plenty warmed up work to something heavy. Then on a 7 minute clock start with an empty barbell and max snatch

2) Snatch Hi-pull 5 x 3 at or above your max for today

3) Back Squat 7 x 2 drop fast - heavy across 

4) 5 Rounds for time:

21/16 Cal AB

15 TTB

9 Power Snatch (115/75)

you have two options for this workout, 1) after each round rest 1:00 so you can push the sets on everything OR 2) do it straight through and find a pace (option 1 is preferred but I will let you choose)

5) 4 Sets:

10 Single Arm DB Strict Press

15 Banded GM

:30 weighted plank 

Thursday 3/30

Probably a solid day to take off, maybe soak in a hot tub.

If you decide to workout

Jump in with the class and go through the abs and then

16 min AMRAP
20 Alt DB Snatch (50/35)
15 GI Janes

Then jump in with the mobility

Wednesday 3/29

1) Work to a heavy 2 rep hang clean

2) Step Back Lunges 5 x 4
-shoulder prehab work between

3) With a running clock you will have 5 scores:

0-2 minutes For Time

10 Double KB or DB Front Squats (50s-55s/30s-35s)

100m run

2-5 minutes For time:

10 Double KB/DB Front Squats

200m Run

5-9 minutes For time:

10 Double KB/DB Front Squats

300m Run (200m run + all the way to the dumpster)

9-14 minutes 

10 Double KB/DB Front Squats

400m run

14-until you finish

10 Double KB/DB Front Squats

500m run (400+ all the way to the dumpster)

-If you finish before the start of the next set of squats you may rest.

Tuesday 3/28

1) 21 Min Alt EMOM
1) 2-6 Bag to shoulder (150/100) (try to start with 6 reps and hold that, but drop if they start taking too long)
2) 15 GHDSU
3) 15 burpees over bag

2) Rotate through the following 4x
Farmers carry 60ft heavy
Tempo ring dips 10 reps (3 seconds down kip up)
Banded side steps x 16'

3) For time:
Partition as needed
125 HR Push-ups
100 Russian Twists (20/14) (L+R=1)
75/60 Cal Row
50/40 Cal Bike

4) Bent over DB row 3 x 20 reps each arm

Monday 3/27

1) 2 Power Cleans + 2 Jerks every 90 seconds for 10 rounds build over the 10 sets

2) Strict Press 3 x 7 

3) 10 min EMOM

1 Legless rope climb (when you can't perform legless anymore do 2 RC) for the remaining time in the minute easy AB ride 58-62/50-54 RPMs

4) 15 min AMRAP

1 Power Clean (205/135)

3 Box Jump Overs (30/24)

5 C2B

Saturday 3/25

Make sure you get your heart rate and breathing up before you start this one

17.5
10 Rounds
9 Thrusters (95/65)
35 Double unders

Friday 3/24

1) Deadlift 6 x 3

2) Strict Pull-ups x 35 clean reps

3) Every 2 minutes for 20 minutes at recovery pace
2 Power Snatches (60%)
6 Bar Facing Burpees
with remaining time easy paced row or bike

Thursday 3/23

Last week of this, your call what you want to do today if anything.  If you want to jump in the class do the mobility after

5 Rounds for total meters:
3 minute clock
15 KBS
60 foot bear crawl
15 Box Jumps
Max meters in remaining time

rest 2 minutes between

Wednesday 3/22

1) 3-4 Sets
5 Strict Pull-ups + 5 Kipping Pull-ups + 5 Kipping C2B
rest as needed
no butterfly try and complete without coming off the bar

2) Clean Deadlift 6 x 2 >110%

3) Circuit training
RDL 3 x 10
Banded side steps 3 x 24'
DB Shrugs 3 x 10
DB hammer Curls 3 x 12

4) 18 min AMRAP
5 Power Cleans (135/95)
10 TTB
15 Air Squats
10 PC
20 TTB
30 AS
15 PC
30 TTB
45 AS

After the 45th Air Squat start over at 5/10/15

* If you are resting tomorrow try and squeeze in some 1/4 Front Squats after the clean deadlifts
4 x 2

Tuesday 3/21

1) Every 2 minutes for 20 minutes- goal is maximum muscle-ups
1 Bear complex (pick a weight you can be smooth/comfortable on somewhere around 135-185/95-125)
5 Box Jumps (36/30)- be explosive up but then use the box to help you down
2-10 muscle-ups- once you finish your last box jump you have 8 seconds to jump on the rings- you get one attempt per round on muscle ups

2) 15 minutes for 5 sets of:
Close Grip Bench 5-8 reps
Max Cal AB in :20

3) 12 rounds for time with a partner:
20/15 Cal row
10 Burpee broad jumps (4' 5 mats out 5 back)
-while partner works on row/burpees other partner is performing 25 sit-ups or 20 GHDSU

Monday 3/20

1) Snatch 10 x 1 start counting when you hit 70% and keep climbing until you miss

2) Power Clean + Push Jerk 10 x 1 start counting when you hit 70% and keep climbing until you miss

3) Cycle Through the following 5 times:
FR Elevated Lunges 5 x 5 , go lighter that last week but inc the height
L-sit :20
Banded Pull aparts

4) 12 min Thruster Ladder
25 Dubs
2 Thrusters (95/65)
25 Dubs
4 Thrusters (95/65)
...

Every 2 minutes starting at 0:00 2 rope climbs

5) 10-12 minute easy AB ride 55-60 rpm

Saturday 3/18

Make sure you are good and warmed up for that set of 55 DL.  Maybe consider working up to a heavier than 225/155 5 rep touch and go DL

17.4
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Cal Row
55 HSPU

Friday 3/17

Just like previous weeks use your judgment, if you need a full rest day take it.  IF you want to move the wod is pretty low skill movements just go slow and keep the volume down

1) Front Squat + Jerk x 6-8 working sets towards a max for the day

2) Back Squat 6 x 2
-supersetted with 8 strict pull-ups

3) In the spirit of Saint Patrick you are going for total reps with a partner

25 minute AMRAP of:

Wallballs 

Burpee Box Jumps 

DB Snatch (50/35)

Cal Row 

How the workout will go is on 3,2,1 go we will play our Saint Patty's Day playlist.  All songs are between :45-3:30.  When the song changes you rotate to the next station with your partner. With each change in song you must alternate who is working.  

Somewhat luck of the draw on this one.  For example Partner 1 does 25 wallballs and then Partner 2 begins their set and does 4 and the song changes, now partner 1 must start on Burpee box jumps.

Unless you know these songs by heart (unlikely, but maybe) you will have no idea how long each song is.  

Thursday 3/16

Whatever you have been doing the last 3 Thursday then Fridays stick with that.

1) RDL 4 x 8

2) On paralettes 5 rounds
10 Push-ups directly into ME L-sit hold

3) For Time:
21 TTB
18 DL (225/155)
15 TTB
12 DL
9 TTB
6 DL
3 TTB
21 KBS (55/35)
18 Box Jump Overs (24/20)
15 KBS
12 BJO
9 KBS
6 BJO
3 KBS

Wednesday 3/15

1) Power Snatch 4 x 3, 3 x 2
these are touch and go, try and increase every subsequent set

2) Back Squat 4 x 4, heavy sets of 4

3) 15 minute circuit
Alt Single Arm DB strict press x 8 reps each
Strict Pull-ups 5-8
Weighted step-ups 5 reps each
:30 weighted plank

4) For Time:
4 Rounds
18 Bar Facing Burpees
12 OHS (125/80)
6 Muscle Ups

5) 3 Rounds for time
30 Cal Bike
rest 1:00
20 Cal Bike
rest :45
10 Cal Bike
rest :30

Tuesday 3/14

It is looking very unlikely that we will get in the gym today, if we can in the afternoon do some assault bike intervals and strict pull-ups nothing crazy

At home:
For Time:
75 Straight leg raise buy-in
Then 8 Rounds
20 Burpees
25 Air Squats

Monday 3/13

1) Every other minute for 20 minutes
250/200m row + 2 Clean and Jerks
-build on the C+J

2) at the 20 minute mark
5 minutes for a max single C+J

3) Front Racked Elevated Step Back Lunges
5 x 4
sets 3/4 at last weeks final weight 5th set go heavier
-20 heavy russian twists between

4) For Time:
8 Rounds
15 Abmat sit-ups
3 Front Squats
3 Thrusters
3 SOH
30 Dubs

For the weight Rx is 115, would love to see 155/105 here but feel it out after 17.3 and the prior work. 135/95 is solid as well

5) For Cycle speed
:25 Max reps HSPU rest :35
x 5

Saturday 3/11

Get a good dynamic warm-up in and then snatch to your goal final weight.  If you think you can go past 185 try to make larger jumps.  For most of us this will be 12 minutes long and getting through the first 6 rounds in 6-7:30 minutes will leave you with 4+ minutes at 185/135.  consider making smaller jumps from 135-185 just to get a rep or two at the 185 bar

17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Friday 3/10

1) Back Squat 5 x 1
- warm-up well but the singles should be heavy

2) 5 rounds for total GI Janes
3 minute rounds
15 KBS
20 Cal Row
remaining time of 2:30 max GI Janes
rest :30

try to go easy on the rower (about a min for 20 cals)

Thursday 3/9

Again your call this week on what you do today.  Full rest day or hit this and then take it easier tomorrow.  Whatever seems to work best for you

1) Every 2 minutes for 16 minutes
2 Front Squats + 1 Jerk
+ :30 plank hold

2) 50-40-30-20-10
Air Squats
Double unders
-each set ends with 12 C2B

Wednesday 3/8

1) Deadlift 3 x 10, 3 x 3
-for the 10s push yourself and your grip
-for the 3s go heavier but not as much of push

2) 4 Rounds
25/20 Cal Bik
50 Double unders

3) Double tabata hollow rocks

4) For Time:
800m Run
60 GTO (75/55)
800m run

Tuesday 3/7

1) Hang Clean and Jerk + Clean and Jerk x 6 all sets above 80%
-Perform the hang clean and jerk drop and then CJ

2) Elevated Step Back FR lunges 5 x 4 - heavier than last week
-Banded side steps x 12'

3) For Time:
27-21-15-9
Box Jumps (30/24)
Wallballs (20/14)
Cal Row

4) 5 Super sets
Close grip DB bench x 10
Supinated (underhand) bent over row x 15
-Finish the bench and jump right to the row. Keep the DBs running parallel to your torso for the whole rep

Monday 3/6

1) Every 90 seconds for 18 minutes
1 power snatch every 10 seconds for 4 reps. Then rest 50 seconds until next window
-go as heavy as possible by minute 9
These are singles

2) Snatch Deadlift 5 x 4 - you can TnG these

3) For total reps:
5 rounds
1:30
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
with remaining time max burpees over the bar
rest 1:30

4) For Time:
500m Row
25 Snatches (95/65)
500m Row
-push the pace on both rows

Saturday 3/4

17.2

12 min AMRAP

2 Rounds 

50 ft DB Lunge (50/35)

16 TTB

8 DB Power Cleans (50/35)

2 Rounds

50 ft DB Lunge (50/35)

16 Bar MU

8 DB Power Cleans 

Big big grip tax. If you can hook grip the DBs for the cleans do so.  Feel out the first set of TTB, if you can save time by going unbroken without destroying your grip do so, but the 2nd set you should most likely break to save some grip for the bar mu

Friday 3/3

Your call on what you do today.  Hit some lifts and the wod or just take it easy and stretch/mobilize

1) Max Hang Snatch 5-7 live lifts 

2) Deadlift 4 x 3 heavy but well below maximal 

3) 15 minute AMRAP

50/35 Cal AB buy-in

Then with remaining time

15 Pull-ups or Cal Row 

15 SOH (115/75)

30 Sit-ups

30 Burpees 

45 Squats 

90 Double unders 
-easy pace

4) Optional but recommended 

Coach led stretching/mobility:

1:30 Downward dog

2:00 Twisted lizard

3:00 Saddle (use a ball or block)

1:30 Single leg hurdlers stretch (try and grab foot with both hands)

2:00 wall lat stretch (place your hands on the wall just above hip height, hinge at your hips and try to drop your head through)

1:30 Prone pec crossover 

Thursday 3/2

Your call on what you decide to do today.  Could be a full rest day and then some easy stuff tomorrow or hit this longer duration one and then minimal work tomorrow.

32 min Partner AMRAP and meters
20 Hollow Rocks
25 KBS (55/35)
30 Wall touches

While one partner works on the rounds the other partner is trying to accumulate as many meters on the rower. Once P1 finishes 30th wall touch they switch.