“STRENGTH”<\/strong><\/p>\n In 15 Mins: +<\/p>\n In 8 minutes: “CONDITIONING”<\/strong><\/p>\n AMRAP 12 minutes:<\/p>\n 16 Kettlebell Swings Elite: 70\/53lb KB “STRENGTH”<\/strong><\/p>\n In 15 minutes: +<\/p>\n In 8 minutes: “CONDITIONING”<\/strong><\/p>\n 3 Rounds For Time: TC: 18 Mins<\/p>\n Elite: CTB Pull-ups , 9 HSPU “CONDITIONING”<\/strong><\/p>\n AMRAP 26 minutes:<\/p>\n 3-6-9..etc. Change with partner each min.<\/p>\n RX: 20\/14lb 10’\/9′ Target, 50\/35lb Mobility: EMOM 9 “STRENGTH”<\/strong><\/p>\n EMOM x 10 “CONDITIONING”<\/strong><\/p>\n For time: Time Cap: 30 Mins “STRENGTH”<\/strong><\/p>\n E90s x 8 Sets: “CONDITIONING”<\/strong><\/p>\n AMRAP 6 Rest 2 Mins<\/p>\n AMRAP 6 Elite: 3 Rds Before Row (50\/35lb) “CONDITIONING”<\/strong><\/p>\n Partner WOD:<\/p>\n Partner Nancy:<\/p>\n 10 Rounds for time: Silver: 75\/55lb, 300m Run Monday 3\/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @ 70% of Max “CONDITIONING” AMRAP 12 minutes: 16 Kettlebell Swings 16 Front Rack Lunges (Single Arm) 50 Double Unders Elite: 70\/53lb KB RX: 53\/35lb KB Silver: 35\/25lb KB, Singles Beginner: Russian Swings, BW\/Assisted Lunge and … 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\/2925"}],"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=2925"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2925\/revisions"}],"predecessor-version":[{"id":2928,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2925\/revisions\/2928"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nBuild to 1RM Back Squat<\/p>\n
\n3 sets of 5 @ 70% of Max<\/p>\n
\n16 Front Rack Lunges (Single Arm)
\n50 Double Unders<\/p>\n
\nRX: 53\/35lb KB
\nSilver: 35\/25lb KB, Singles
\nBeginner: Russian Swings, BW\/Assisted
\nLunge and Line\/Plate Hops<\/p>\nTuesday 3\/19<\/h3>\n
\nBuild to 1rm Bench Press
\n+
\nMax Set Strict Pull-ups or Ring Rows<\/p>\n
\n3 sets of 5 @ 70% of Max Bench<\/p>\n
\n18\/15 Calorie Row
\n12 Pull-ups
\n9 Double-Pushup Burpees<\/p>\n
\nSilver: Banded\/Assisted Pullups
\nBeginner: Jumping Pull-up\/Ring Row,
\n12\/9 Calories<\/p>\nWednesday 3\/20<\/h3>\n
\nWall Balls
\nShuttles (25′ D\/B=1)
\nDB Snatches<\/p>\n
\nSilver: 14\/10lb, 40\/25lb DB
\nBronze: 10\/6lb, 25\/15lb DB<\/p>\n
\n1: Seated Reach
\n2: Hip 90\/90
\n3: 30s\/side Banded Shoulder<\/p>\nThursday 3\/21<\/h3>\n
\n2 Power Cleans<\/p>\n
\n3,000m\/2,500m Bike
\n40 Box Step-ups
\n30 Burpees
\n2,000m\/1,500m Bike
\n30 Box Step-ups
\n20 Burpees
\n1,000m\/750m Bike
\n20 Box Step-ups
\n10 Burpees<\/p>\n
\nElite: 30”\/24”
\nRx: 24”\/20”
\nSilver: 20”\/16”
\nBeginner: -500m, -5 reps\/round<\/p>\nFriday 3\/22<\/h3>\n
\nOdd Sets: 12 Strict Press
\nEven Sets: 5 Pull-up Negatives<\/p>\n
\n2 Rounds of:
\n7 Toes-to-bar
\n10 Alt DB Snatches
\n– with time remaining: Max Calorie Row<\/p>\n
\n2 Rounds of:
\n7 Pull-ups
\n10 Alt SA Devils Press
\n– with time remaining: Max Calorie Row<\/p>\n
\nRX: 50\/35lb
\nSilver: 40\/25lb, Knees-to-Elbows
\nBeg: Candlesticks, Ring Rows<\/p>\nSaturday 3\/23<\/h3>\n
\n400m Run
\n15 OHS (95\/65lb)
\n-Alternate Rounds<\/p>\n
\nBeginner: Front Squat, 200m Run<\/p>\n","protected":false},"excerpt":{"rendered":"