Monday 3/7

“Strength”

9 EMOM
3 Push-Jerk

“Conditioning”

9 min EMOM
Min 1: 2-4 Bar Muscle Ups
Min 2: 6-8 Chest To Bar Pull-Ups
Min 3: Max Rep Double Unders

Rest 3:00

6 min EMOM
Min 1: Max Calorie Row
Min 2: Rest

 

Tuesday 3/8

“Conditioning”

4 Sets
2 AMRAP
15 Wall Balls (20/14)
10 V-Ups
Rest 1:00

Rest 3-5:00 before moving to strength

“Strength”

In 10:00
Build to a heavy 2-rep Front Squat
Take 4-5 attempts

 

Wednesday 3/9

“Strength”

In 15:00
Snatch (Power or Squat)
5×1 @ 80-85%
Rest 3-4 Mins

“Conditioning”

Partner WOD

50 Calorie Bike Buy-In (Trade Reps)
Then
6 Rounds (Trade Rounds)
20 American KB Swings (53/35)
15 Box Jumps (24/20)
Then
50 Calorie Bike Buy-Out (Trade Reps)

 

Thursday 3/10

“Conditioning”

15 AMRAP
1:00 Bike
10/10 Fire Hydrants
10 Banded Good Mornings
10/10 SA Upright Row (Light)
60ft. SA OH Walk Left (Light)
60ft. SA OH Walk Reft (Light)

“Mobility”

20-30mins
Foam Roll:
Back
Quads
Glutes

Lacrosse Ball Smash:
Pecs
Shoulders
Lats

Stretch:
Banded Lat Stretch
Pec “Doorway” Stretch (use rig)
Dragon
Pigeon
Couch Stretch

 

Friday 3/11

Open WOD 22.3

 

Saturday 3/12

TBA

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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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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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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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