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
