March WODs





MONTH of JANUARY












MONTH of MARCH

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Squat 3×5

Press 3×5

Complete as many
rounds as possible in 12 minutes of:

55 lb KB front rack
lunges – 10 Reps

Ring Rows – 10
Reps

50 lb Ball Slams – 10 Reps

EMOM 10 minutes

3 Hang Power Snatch
+ OHS

Complete 4 Rounds on
alternating minutes.

135 lb Barbell
Thruster – 7 Reps

Chin Up – Max Reps

45 lb Russian Twists
– 30 Reps

Pillar Hold

*On minute zero, complete Barbell Thrusters and
max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold
until the start of minute 2. Repeat continuously until 4 Rounds (8
minutes) have elapsed.

1×5 Deadlift

Complete 4 rounds:

2 pood KB Swings –
15 reps

5-10-5 yard shuttle
left

Rest 60 seconds

2 pood KB Swings –
15 reps

5-10-5 yard shuttle
right

Rest 60 seconds

Squat 3×5

Bench 3×5

Complete 2 rounds
for time.

Run 200 Meters

Push Ups – 50 Reps

Run 200 Meters

Rest 90 Seconds

Rest as needed,
then…

Complete 2 rounds
for time.

Run 100 Meters

Burpees – 25 Reps

Run 100 Meters

Rest 60 Seconds

15.2

Press 3×5

Complete 4 rounds:

Each round consists
of 3 cycles of the following:

Front Squat – 2
Reps


50 lb Balls Slams – 10 Reps

15′ Rope Climb –
1 Rep

Rest 2 minutes
betweeen rounds.

*Use 80% of 1 RM for Front Squat.

Deadlift 1×5

500m row

Then

10-9-8-7-6-5-4-3-2-1

Wall Balls

1-2-3-4-5-6-7-8-9-10

Pull Ups

then

400 m run

Squat 3×5

Bench Press 3×5

75 double Unders

21-15-9

Push Ups

Russian KBS

rest 3 minutes

75 Double Unders
then

15-12-9

Plyo Push Ups

KBS American

Rest 3 minutes

Every :90 for 12
rounds (18 minutes)

Complete 1 HPC + 2
Cleans

then

12-9-6-3

Push Press (115-95/
85-65)

t-2-b

then

3 rounds

200m run

10 Ring Rows

30 Sit Ups

15.3

3×5 Squat

3×5 Press

5 rounds

25 Yd Overhead
walking plate Lunge (#55/ #35)

10 Renegade Rows (5
r/ 5l)

10 burpees

(rest 1:00 between
rounds)

1×5 Deadlift

EMOM 10 minutes

1 minute on 1 minute
off

Max Calorie Row

then

Complete with a
partner (one works at a time)

2 rounds

60 Russian KBS

60 Goblet Squat
(same weight as KBS)

60 Ring Rows

6×2 Power Snatch

3 rounds (rest 3
minutes between rounds)

35 Wall Ball

25 Pull Ups

15 Burpee Box Jumps

3×5 Squat

3×5 Bench

AMRAP 10 minutes

7 hand release push
ups

14 Hollow Rocks

7 Slam Balls

15.4

Squat 3×5

Press 3×5

2x AMRAP 5 minutes

3 Clean and jerk
(135/95 lbs)

3 Toes-to-bar

6 Clean and jerk
(135/95 lbs)

6 Toes-to-bar

9 Clean and jerk
(135/95 lbs)

9 Toes-to-bar ….

Rest 2:00

Every :90 for 15
minutes (10 sets)

Hang Power Clean +
Hang Clean + Clean

*Build over the
course of the 10 sets

5 rounds

200m run

15 burpees

10 Pull Ups

2 Cleans (use weight based off one of the last
sets of your EMOM

Squat 3×5

Bench 3×5

7 rounds

One way 50 yard
Prowler Push

7 Ring Rows

7 Box Jumps

rest :45 between rounds

1×5 Deadlift

AMRAP in 12 minutes
of:

3 Power Snatches @
115/75

6 Overhead Squats @
115/75

9 Abmat Situps

100m Run

15.5


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