“STRENGTH\/SKILLS”<\/strong><\/p>\n EMOM 9<\/p>\n Min 1: 6-9 Strict Pull-ups “CONDITIONING”<\/strong><\/p>\n AMRAP 15 minutes: Elite: 30\/24” Box “STRENGTH”<\/strong><\/p>\n Every 1:30 x 8 sets (12 mins) “CONDITIONING”<\/strong><\/p>\n 5 Rounds for Time: Elite: 185\/125lbs, 15\/12 Calorie Row Time Cap- 20 Mins<\/p>\n “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Reps.<\/p>\n AMRAP 20 minutes “ACCESSORY”<\/strong><\/p>\n 3 Sets, For Quality: Elite: 115\/85lb PP, 30lb WB “CONDITIONING”<\/strong><\/p>\n 5 Sets: REST 5:00<\/p>\n 5 Sets: Elite: 12 Burpees, 30\/20lb WB “STRENGTH\/SKILLS”<\/strong><\/p>\n EMOM 8<\/p>\n MIN 1: 6-8 Strict HSPU Elite: Add Weight “CONDITIONING”<\/strong><\/p>\n Double Diane \/ Open 18.4<\/p>\n 21-15-9 Reps Of:<\/p>\n Deadlifts 225\/155 Directly Into<\/p>\n 21-15-9 Reps of: 12 Min Time Cap<\/p>\n Scaling Options: Box HSPU\/Push Press, Bear Crawl For POWER HOUR<\/strong><\/p>\n 0:00-10:00 10:00-17:00<\/p>\n AMRAP 7 17:00-20:00 REST<\/p>\n 20:00-27:00<\/p>\n EMOM 7 27:00-30:00 REST<\/p>\n 30:00-40:00 40:00-50:00<\/p>\n AMRAP Scaling: Run 1200m\/Bike 3200m<\/p>\n","protected":false},"excerpt":{"rendered":" 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” AMRAP 15 minutes: 3-6-9..etc. Box Jumps Toes to Bar 30 Double Unders Elite: 30\/24” Box RX: 24”\/20” Box Scaled: Step-ups\/Hanging Knee Raises\/60 Singles Tuesday 2\/20 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 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\/2906"}],"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=2906"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2906\/revisions"}],"predecessor-version":[{"id":2909,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2906\/revisions\/2909"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMin 2: Double-under\/Crossover Practice
\nMin 3: 5 Strict TTB<\/p>\n
\n3-6-9..etc.
\nBox Jumps
\nToes to Bar
\n30 Double Unders<\/p>\n
\nRX: 24”\/20” Box
\nScaled: Step-ups\/Hanging Knee Raises\/60 Singles<\/p>\nTuesday 2\/20<\/h3>\n
\n1 Clean Pull
\n1 Hang Squat Clean
\n1 Jerk<\/p>\n
\n6 Squat Cleans
\n9 Burpees Over Bar
\n12\/9 Calorie Row<\/p>\n
\nRX: 135\/95lbs, 12\/9 Calories
\nSilver: 95\/65lbs
\nBronze: 65\/45lbs<\/p>\nWednesday 2\/21<\/h3>\n
\n10 Shuttles (D+B=1)
\n20 Med Ball Sit-ups (Pass the ball)
\n30 Push Press
\n40 Calorie Bike<\/p>\n
\n8\/8 Single Leg RDL
\n1 Min Plank
\n15s Ring Support Hold<\/p>\n
\nRX: 95\/65lbs, 20Lb WB
\nSilver: 65\/45lbs, 10lb WB<\/p>\nThursday 2\/22<\/h3>\n
\nAMRAP 3 minutes:
\nRow 500\/400m
\n8 Burpees Over Rower<\/p>\n
\nAMRAP 3 minutes:
\n1000m\/800m Bike Erg
\n10 Wall Balls<\/p>\n
\nRX: 8 Burpees, 20\/14lb WB
\nSilver: 6 Burpees, 8 Wall-Balls
\nBronze: 400\/300m Row, 6 Burpees, 6 WB (light)<\/p>\nFriday 2\/23<\/h3>\n
\nMIN 2: 6-8 Barbell Bent Over Row<\/p>\n
\nScaled: Box Assisted, HS Hold On Wall<\/p>\n
\nHandstand Push-ups<\/p>\n
\nDeadlift 315\/205
\n1 x 50′ HS Walk Between Sets<\/p>\n
\nPart 2
\nDeadlift Around 50% 1rm for Round 1
\n65% 1RM for round 2<\/p>\nSaturday 2\/24<\/h3>\n
\n1 Mile run<\/p>\n
\n12 Pull-ups\/Ring Rows
\n12 ALT Goblet Lunges (53\/35)<\/p>\n
\n8 Goblet Squats + 5 Pushups (53\/35lbs)<\/p>\n
\n1 Mile run<\/p>\n
\n20 KB Bicep Curls
\n10\/10 Front\/Side Shoulder Raises
\n20 Sit-ups<\/p>\n