Monday 03/16/2020
Class squats:  
5-4-3-2-1 back squats.
*perform a set E2MOM building to a heavy single. Suggested percentages; 75-80-85-90-95+

Conditioning 
“Overkill” 
21-15-9: (16min cap)
Double Dumbell Power Cleans (50’s/35’s) 
Box Jump Overs (24″/20″) 
Double-Dumbbell Front Squats (50’s/35’s) 
Toes to Bar

*DB work is doable in 2 or less sets. Mod box step overs. Mod v-ups/GHD for TTB

Home WOD:
21-15-9
Burpees
Tuck jumps
2x air squats 
V-ups

Tuesday 03/17/2020

Weightlifting: 
EMOM x8 
1 power snatch.
*start light and build to AHAP. 

Conditioning 
“Six Flags”
Every 3:00 x 6 Rounds: (18min)
21/15 Calorie Bike Erg
30 Double Unders
3 Power Snatches
*Build in Power Snatch Weight. Mod 2x singles. Score is heaviest power snatch weight 

Home Wod: 
Every 3min x6
30 walking lunges
30 hops on to a 2” plate or surface 
20 star jumps
Wednesday 03/18/2020
Conditioning
 
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
*pick a rep count that at least 5 rounds can be completed. Thruster weight is light. Mod jumping PU. Quick transitions is key.
Home Wod:
EMOM for as long as possible up to 20min
5 push ups
10 sit-ups 
15 air squats 

Thursday 03/19/2020
TBD

Friday 03/20/2020
Strength test:
5-4-3-2-1-1 push press
Perform a set every 90s building to find a max for the day. 

Conditioning
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)s

*power snatches and wallballs should be doable in sets of 10’s. Score is total working time 

Home Wod:
Every 10 min x 2 rounds 
1000m run or run for 5min. 
30 burpees
50 jumping air squats