Monday 3/14

“Strength”

In 20:00
Hang Power Clean
3×5 @65%
Power Clean
3×3 @75-80%
Rest ~90secs between sets

“Conditioning”

10 Rounds For Time:
5 Deadlift (135/95)
7 Push-Ups
9 Sit-Ups

 

Tuesday 2/15

“Strength”

Back Squat
E2MOM x 8
6 reps @ 65-70%

“Conditioning”

AMRAP 9 minutes
50 Wall Balls (20/14)
40 S2O (75/55)
30 Alt. Pistols
20 Box Jumps w/ SD (30/24)

 

Wednesday 3/16

“Conditioning”

20 EMOM
Min 1: 20/15 Calorie Row
Min 2: 15 Burpees

Scaled
20 EMOM
Min 1: :45 Max Calories
Min 2: :45 Max Burpees

“Finisher”
3 Rounds
15 Banded Face-pulls
5/5/5 Lying Y-T-W (2.5-5lbs or no weight)
10 Dumbbell Curls (unison)
:20 Plate Front Raise Hold

 

Thursday 3/17

“Strength”

Split Jerk
In 15:00
5×3 @ 65-70%
*From the rack

“Gymnastics Strength”
5 Rounds For Quality
5 Strict HSPU
7 Ring Dips
9 Hollow Body Rocks

 

Friday 3/18

“Strength”

E3MOM x 5
5 Deadlift @ 65-60%
5 Strict Pull-Ups

“Conditioning”

Partner WOD
Trade Every 10 Reps
15 AMRAP
20 Cal Bike
20 TTB
20 KBS (53/35)
20 Goblet Reverse Lunges (53/35)

 

Saturday 3/19

“Conditioning”

5 Rounds:
50 Double Unders/ 50 Single Unders
20 Air Squats
15 Dumbbell Push-Press
1:00 Rest

“Finisher”

Tabata:
Plank Shoulder Taps
Tabata:
Sit-Ups

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WODs 3/27

Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm

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WODs 3/20

Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over

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WODs 3/13

Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over

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WODs 3/6

Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time:

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WODs 2/27

Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85)

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Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast.

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