“CONDITIONING”<\/strong><\/p>\n EMOM 10 minutes REST 2:00<\/p>\n 10 x :30 on\/:30 off Erg Bike<\/p>\n REST 2:00<\/p>\n EMOM 10 minutes “STRENGTH”<\/strong><\/p>\n In 10 minutes, build to a heavy: “CONDITIONING”<\/strong><\/p>\n AMRAP 15 minutes: “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Movements.<\/p>\n AMRAP 8 minutes: REST 2:00<\/p>\n Trade Rounds: REST 2:00<\/p>\n Trade Reps: “CONDITIONING”<\/strong><\/p>\n 3 Sets: REST 5:00<\/p>\n 3 Sets: “STRENGTH”<\/strong><\/p>\n In 10 minutes, build to a moderate: “CONDITIONING”<\/strong><\/p>\n Benchmark: Open 12.4<\/p>\n AMRAP 12 minutes: “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Reps. Run Together.<\/p>\n AMRAP 22 minutes: Monday 12\/11 “CONDITIONING” EMOM 10 minutes 150m Row Maintain Negative Splits REST 2:00 10 x :30 on\/:30 off Erg Bike REST 2:00 EMOM 10 minutes O: Shuttle Runs (d\/b = 1) E: 4 Farmer Carrys (d\/b = 1) Tuesday 12\/12 “STRENGTH” In 10 minutes, build to a heavy: Power Clean + TnG Squat Clean + … 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\/2846"}],"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=2846"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2846\/revisions"}],"predecessor-version":[{"id":2849,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2846\/revisions\/2849"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2846"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2846"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2846"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n150m Row
\nMaintain Negative Splits<\/p>\n
\nO: Shuttle Runs (d\/b = 1)
\nE: 4 Farmer Carrys (d\/b = 1)<\/p>\nTuesday 12\/12<\/h3>\n
\nPower Clean + TnG Squat Clean + Jerk<\/p>\n
\n5 Power Cleans (155\/110)
\n10 Toes to Bar
\n20 Walking Lunge Steps<\/p>\nWednesday 12\/13<\/h3>\n
\n15 Box Jumps (24\/20)
\n15\/12 Calorie Row
\n15 Push-ups<\/p>\n
\nAMRAP 8 minutes:
\n4 Deadlifts (225\/155)
\n4 Bar Facing Burpees<\/p>\n
\nAMRAP 8 minutes:
\n30 Calorie Bike
\n30 Handstand Push-ups<\/p>\nThursday 12\/14<\/h3>\n
\nAMRAP 2 minutes:
\n30 KBS (53\/35)
\nMax Calorie Bike
\nREST 2:00<\/p>\n
\nAMRAP 2 minutes:
\n30 Shoulder to Overhead (115\/75)
\nMax Calorie Row
\nREST 2:00<\/p>\nFriday 12\/15<\/h3>\n
\n2-Rep Back Squat<\/p>\n
\n150 Wall Balls (20\/14)
\n90 Double Unders
\n30 Muscle-Ups<\/p>\nSaturday 12\/16<\/h3>\n
\n35 Toes to Bar
\n35 Power Cleans (95\/65)
\n400m Run
\n35 Box Jumps (24\/20)
\n35 Burpees<\/p>\n","protected":false},"excerpt":{"rendered":"