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
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