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 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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