Warm up
Row 800m
Roll out and stretch back

Weightlifting
Sumo deadlift
-1 set of 12 @ 60% 1RM
-2 sets of 8 @ 65% 1RM
-2 sets of 5@ 75% 1RM

Bench Press
-4 sets of 10 reps (if you know your 1RM, go off 65%)
-2 sets to failure

Accessory
Dumbbell Row
-3 sets of 12 (each arm)
Strict pull ups
-3 sets of 10 Reps
Inclined Dumbbell flys
-3 sets of 12 Reps
GHD hip extensions w/weight
-3 sets of 12 Reps

Strength Gymnastic Work
Alternating Tabata Hollow Rock/Arch Hold
-8 sets of 20 sec. work/10 sec. rest
Side Raises
-5 sets of 30 reps each side
Weighted Pass Throughs
-3 sets of 90 sec. rotations (slow rotation, engaging at the ribs)
Scapula Push Ups
-5 sets of 20 reps (retract/protract)
Inchworm to Extended Plank Hold
-10 sets of 10 sec. hold
Wrist Roll Up
-3 sets of 8 reps (Use link to help you set up the excercise)

Weighted GHD hip Extension Example

Side Raise example

Weighted Pass Through Example

Scapula Push Up Example

Wrist Roll Up Set up/Example

4 Rounds for time:

• 21 Air squats
• 14 Pushups
• 7 Deadlifts 100kg

Warm Up
800m Row
Floss Knees and mash hamstrings

Olympic Lifting
High Hang Squat Clean + Low Hang Squat Clean + Jerk
-1 sets of 2 @ 60%
-3 sets of 2 @70 %
-2 sets of 2 @ 75%

Weightlifting
Tempo Front Squat
-4 sets of 4 @75% 1RM
5 second descend-2 second pause at the bottom
**Accessory*
Kettlebell Preacher Curls
-3 sets of 10 reps (each arm)
Laying cable curls
-3 sets of 12 reps
Landmine Shoulder Press
-3 sets of 10 reps each arm
Seated Arnold Press
-3 sets of 10 reps
WOD (optional)
3 Rounds
200m Dumbbell Waiters Carry 50/30
14 Alternating Dumbbell Clean & Jerks
70 Double Unders

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

You'll be looking pretty green... but it won't be because of St Patty's Day.

7:00 per station

Station 1 For Time
Mini Fuelathalon
250m ski > 250m row > 0.12 Curve

Station 2 AMRAP
25#/40#
crawl balls length
OH Slam Burpee 1,2,3..
Cross body slams 2,4,6...

Station 3 AMRAP
25#/40-45#
KB Birddog Row x5/
SA Front rack reverse crossback lunge x5/
Tall Kneel KB Halo x5/
SA Deadbug position floor press x5/
SA Sw x5/

Station 4 AMRAP
SL Elevated Plank groiners x12/
alternating FKT x6/
Hanging knee raises x6

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 inchworms
10 sl dl
5 jing jang

Metcon/*Rx(15)
5rds
200m run
1 rope climb(mod)
15 cal airdyne

Finisher
50 dbl crunch
50 slow bicycles
50 t-raise
2 min samson stretch

16 Min EMOM of:
Odd Min
BB Back Squats
90% of 3 @ 9 RPE 1 rep
Use load of 3 @ 9 RPE of this week
Even Min
Strict Handstand Push Ups 5-10 reps

Pystypunnerrus 5x8@kahvakuulat + kuminauhat

Tanko päänpäällä saksista saksiin

6x3+3

Takakyykky samaanvauhtiin

5x5@50-65%

Tuesday 13th March

EMOM 35min (7ea):
1) 2 Mid-Hang Snatches
2) 30-Second Plank
3) 10 Lateral Bar Over Burpees
4) 5 Strict Toes-to-Bars
5) Rest

Post work to comments.

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest