“STRENGTH”<\/p>\n
Every 2:00 x 5 Sets:
\n3 Pause Front Squats
\n@23X1<\/p>\n
“CONDITIONING”<\/p>\n
For Time:
\n30-20-10
\nCalorie Row
\nWall Balls (20\/14)
\nBurpees<\/p>\n
“STRENGTH”<\/p>\n
EMOM 10 minutes:
\nOdd: 3-5 Muscle Ups \/ 10-15 pullups
\nEven: 6 Strict Press<\/p>\n
“CONDITIONING”<\/p>\n
5 Rounds for Time:
\n1:00 Jump Rope
\n1:00 10m Shuttle
\n1:00 Cal Bike
\n1:00 Rest<\/p>\n
“CONDITIONING”<\/p>\n
For Time (with a Partner)
\n7 rounds of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\n6 rounds of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\n5 rounds of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\n4 rounds of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\n3 rounds of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\n2 rounds of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\n1 round of ‘Cindy’
\n2 rounds of ‘DT’ (70\/50 kg)
\nTime Cap: 40 minutes<\/p>\n
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
\n1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads<\/p>\n
“STRENGTH”<\/p>\n
4 Rounds:
\n:20 Max Strict HSPU
\nREST :30
\n6 Bent Over Barbell Row
\nREST :90<\/p>\n
“CONDITIONING”<\/p>\n
AMRAP 6 minutes:
\n3 Thrusters
\n9 Box Jump Overs (24\/20)<\/p>\n
-R3-<\/p>\n
AMRAP 6
\n6 OHS
\n12 T2B<\/p>\n
-R3-<\/p>\n
AMRAP 6
\n9 SDHP
\n18 situps<\/p>\n
Gold: 95\/65
\nSilver: 75\/55
\nBronze: 65\/45<\/p>\n
“CONDITIONING”<\/p>\n
IWT<\/p>\n
3RFT
\n12 ALT Front Rack Lunges
\n12 Burpee Box Jump Over
\n2:00 Max Calorie Row
\nREST 2:00<\/p>\n
-R5-<\/p>\n
3RFT
\n8 Deadlifts
\n8 Bar Facing Burpee
\n2:00 DU
\nRest 2:00<\/p>\n
10 Rounds for Time:
\n500m row
\nAlt
\n50 Flutter kicks
\n35 Situps<\/p>\n","protected":false},"excerpt":{"rendered":"
Monday 6\/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall Balls (20\/14) Burpees Tuesday 6\/8 “STRENGTH” EMOM 10 minutes: Odd: 3-5 Muscle Ups \/ 10-15 pullups Even: 6 Strict Press “CONDITIONING” 5 Rounds for Time: 1:00 Jump Rope 1:00 10m Shuttle 1:00 Cal Bike 1:00 … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1799"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=1799"}],"version-history":[{"count":0,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1799\/revisions"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=1799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=1799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=1799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}