Monday 3/28

“Gymnastics”

EMOM x 15
Min 1: 3-5 Negative (:03) Pull-Ups
Min 2: 45 Double Unders
Min 3: 8-10 Ring Rows (challenging)
*Elevate feet on box only if rings are level with box

“Strength Conditioning”

In 15:00
Build to a 10 RM Back Squat
then 95% for 10 Reps
then 90% for 10 Reps

 

Tuesday 3/29

“Conditioning”

4 Sets
6:00 AMRAP
50/40 Cal Row
Then in time remaining, AMRAP:
15 Shoulder To Overhead (75/55)
15 Box Jumps
15 Medball Sit-Ups (20/14)
Rest 2:00
(30:00)
*~3:00 row time

“Finisher”

3 Sets
10 Plate Front Raise
8/8 SA Lateral Raise
3/3 Turkish Get-Ups

 

Wednesday 3/30

“Conditioning”

Partner WOD
Trade Minutes
EMOM x 24
Min 1: Max Rep TTB
Min 2: Dual KB Front Rack Walking Lunges (35/26)
Min 3: Burpees

“Mobility”

20 Minutes
Coach’s Choice
-Foam Roll
-Lacrosse Ball
-Stretch

 

Thursday 3/31

“Conditioning”

3 Rounds For Time
500m Row
21 KBS (53/35)
12 HSPU

Silver: Box HSPU
Bronze: Hand Release Push-Ups

“Strength Conditioning”

In 15:00
Build to a 10 RM Deadlift
then 95% for 10 Reps
then 90% for 10 Reps

“Finisher”

3 Sets
6/6 SA Bent Over Row (Heavy)
15 Banded Tricep Extensions
:20-:30 Parallette Tuck Hold

 

Friday 4/1

“Strength”

EMOM x 8
1 Squat Clean
Build in Weight
*Finish heavy

“Conditioning”

5 Sets
AMRAP 3:00
10 Front Squats (135/95)
5 Hang Power Cleans (135/95)
Max Shuttle Runs
1:00 Rest
(19:00)

 

Saturday 4/2

“Conditioning”

3 Sets
2K Bike/ 1K Row/ 800m Run
30 KB/DB Push-Press (35/25)
30 Weighted Russian Twists (Medball of choice)
*Each set start with a different option for the first movement

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WODs 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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