Programming March 5th - March 11th

Monday - March 5th

In 15 Minutes find a heavy

8 Rep Bench Press



For Time:

200m Run

40 Pushups s(ring pushups)

400m Run

40 Pushups s(ring pushups)

200m Run


Tuesday - March 6th


20 Minute AMRAP

1 Clean and Jerk s(155/105) f(115/75)

2 Rounds of Thor

2 Clean and Jerks

2 Rounds of Thor

3 Clean and Jerks


***add 1 Clean and Jerk every round***

***score is Clean and Jerk Reps***



5 Pull-ups s(C2B)

8 Wall Balls s(30/20) f(20/14)


Wednesday - March 7th

"Fight Gone Really Bad"

5 Sets - 1 Minute Stations

AB Cals

Burpee Box Jump Overs s(30/24) f(24/20)

T2B f(Knee Raises)



Thursday - March 8th

“Arnold Classic”

5 Sets - 3 Minute AMRAP

20/15 Cal Row

10 Back Squats s(135/95) f(95/65)

Max D-Ball Over the Shoulder s(100/70) f(70/50)

***rest 3 mins b/t sets***


Friday - March 9th

"Triple Flow"

For Time:

1K Ski Erg

2K Row

100/70 Cal AB


Saturday - March 10th

Open WOD 18.3 @ Columbia District


Tenative. This always depends on the workout, so keep up to date on Thursday night and Friday morning to get confirmation of what location we will be throwing down at!


Sunday - March 11th

Get Outside and be Rad.