“STRENGTH”<\/strong><\/p>\n E2MOM x 5 sets (10 Mins) “CONDITIONING”<\/strong><\/p>\n 10-9-8-7-6-5-4-3-2-1 Reps for Time of:<\/p>\n Burpee Box Jump Overs Time Cap: 25 Mins<\/p>\n Elite: 30”\/24”, SHSPU “STRENGTH”<\/strong><\/p>\n E2MOM x 5 sets (10 Mins) “CONDITIONING”<\/strong><\/p>\n 4 x AMRAP 4<\/p>\n 250\/200m Row Rest 3 Mins b\/t<\/p>\n Elite: Hang Squat Clean 155\/105, 20\/14lb “CONDITIONING”<\/strong><\/p>\n For time: Every 3 Mins, BOTH Partners *Start on the 0:00 Rx: 20\/14lb WB, 24”\/20” “STRENGTH”<\/strong><\/p>\n EMOM 8 “CONDITIONING”<\/strong><\/p>\n For Time:<\/p>\n 3 Rounds of: -rest 2 min<\/p>\n 3 Rounds of: – rest 2 min<\/p>\n 3 Rounds of: Time Cap: 25 Mins<\/p>\n Elite: 95\/135\/185 M, 65\/95\/125 F “STRENGTH”<\/strong><\/p>\n E90s x 8 Sets: (12 Mins) “CONDITIONING”<\/strong><\/p>\n 21-15-9<\/p>\n Calorie Row Elite: Go Faster HERO WOD<\/p>\n “Chad Walker” AMRAP 21<\/p>\n 14 Pull-ups Silver: Ring Rows, 70% 1rm Deadlift Monday 3\/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of: Burpee Box Jump Overs HSPU 25′ HSW or Bear Crawl After Each Round Time Cap: 25 Mins Elite: 30”\/24”, SHSPU RX: 24”\/20”, Kipping Silver: Low Box or Step-over, Strict Press Bear Crawl Beginner: Burp to … 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\/2929"}],"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=2929"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2929\/revisions"}],"predecessor-version":[{"id":2932,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2929\/revisions\/2932"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n8 Bench Press @ 65%<\/p>\n
\nHSPU
\n25′ HSW or Bear Crawl After Each Round<\/p>\n
\nRX: 24”\/20”, Kipping
\nSilver: Low Box or Step-over, Strict Press
\nBear Crawl
\nBeginner: Burp to Plate, DB Press, Bear
\nCrawl<\/p>\nTuesday 3\/26<\/h3>\n
\n3 Pause Back Squats
\n72% of 1RM<\/p>\n
\n12 Deadlifts
\n8 Hang Power Cleans
\n-Max Reps Double Unders<\/p>\n
\nWB
\nRx: 95\/65lbs, 20\/14lb to 10’\/9′ Target
\nSilver: 75\/55lb, 14\/10lb WB, Singles
\nBeginner: 45\/35lb, Light WB, SIngles<\/p>\nWednesday 3\/27<\/h3>\n
\n20 Burpee Shuttle Runs (60′)
\n40 Med Ball Sit-ups (Partner)
\n60 Box Jump Overs
\n40 Med Ball Sit-ups (Partner)
\n20 Burpee Shuttle Runs<\/p>\n
\nMust do a 10\/8 Cal Bike Sprint
\nBefore Continuing<\/p>\n
\nTrade Reps as-needed<\/p>\n
\nScaled: 8\/6 Cal Bike, Step-over
\nBeginner: Step-overs,<\/p>\nThursday 3\/28<\/h3>\n
\nMin 1: 4 Pull-up Negatives
\nMin 2: 10 Hollow Body Rocks<\/p>\n
\n8 Clean and Jerks (75\/55lbs)
\n8 Toes-To-Bar<\/p>\n
\n6 Clean and Jerks (95\/65lbs)
\n6 Pull-ups<\/p>\n
\n4 Clean and Jerks (135\/95lbs)
\n4 Chest-to-Bar Pull-ups<\/p>\n
\nPull-up\/CTB\/BMU
\nSilver: +5-10lbs per Round
\nBeg: Clean and Press, +5\/10lbs per round<\/p>\nFriday 3\/29<\/h3>\n
\nOdd Sets: 10 Strict Press
\nEven Sets: 5\/5 Deficit Reverse Lunge
\n(Goblet Style Lunge)<\/p>\n
\nWall Balls<\/p>\n
\nRx: 20\/14lb
\nSilver: 14\/10lb
\nBeg: Hit Depth + Target<\/p>\nSaturday 3\/30<\/h3>\n
\nTexas State Trooper<\/p>\n
\n5 Deadlifts (315\/225)
\n85 Double Unders<\/p>\n
\nSingle Unders<\/p>\n","protected":false},"excerpt":{"rendered":"