Monday 3/2/2020

Strength: 
Every 90s x5
1 squat clean + 4 front squats
Build to AHAP 

Conditioning (20min cap)

“Black and Tan”

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 cal row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

*front squat weight is light, doable unbroken. Mod kipping leg raise for TTB. 

Tuesday 3/3/2020
Conditioning  
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches (155/105)

*mod 50 quick steps or 2x singles. Mod banded bar MU or burpee pull-ups. Power snatch weight should be doable unbroken or fast singles. Goal is to have 2min rest. Score is total working time. 

Bike Conditioning (in class post wod)
Pace work 5 rounds 
1 minute on
1 Minute Off
*pace goal: 70/65 rpm OR pick a pace that is faster than your typical Wod pace. Goal is to not go below goal rpm 

Wednesday 3/4/2020

Beast Builder 
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
*goal is to do sets unbroken and to build in weight. 

Conditioning (in class)
“Biltmore”

AMRAP 15:
30/21 Calorie Bike
30 Box Jump Overs (24”/20”)
30 Double Dumbbell Power Cleans (50’s/35’s)

*mod 400m run if bikes are all taken. Aim to jump over box today regardless of height. No step ups unless jumping isn’t doable. DB power cleans are doable in sets of 10’s
Thursday 3/5/2020

Conditioning:
Partner Eva 
5 rounds for time: (40min cap) 
800m partner run
30 KB swings (70/55)
30 pull-ups 

*teams run together. Partition work inside as desired. Mod 50/40 cal bike. Mod jumping PU. 

Friday 3/6/2020

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.
Conditioning 

“Fortnite”
EMOM 15 (5 rounds) 
Minute 1– 15/12 Calorie Row
Minute 2– 15 Burpees
Minute 3- 5 squat cleans (205/145)

* Choose reps/weight that allows you to finish work with about 15s of rest each minute.