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
