Conditioning: 10 rounds for time
10 deadlift (135/95)
10 push ups
10 KB Swings
Friday, March 31, 2023
Thursday, March 30, 2023
Thursday - Snatch
Pick one:
#1. EMOM-10
1 power snatch ( building in weight)
Metcon 3 rounds for time
10 Snatches (135/95)
50 meter walking lunges (no load)
#2. Shandy
Wednesday, March 29, 2023
Monday, March 27, 2023
Sunday, March 26, 2023
Sunday- Team wod
Teams of 3 - ROW 3000 METERS
1- Row 200
2- Thrusters
3- Farmer carry
Athletes switch every 200 meters
Strength: Push/ Split jerk (1 RM)
Saturday, March 25, 2023
Saturday
Warm up: amrap-6
16 DB snatches
16 sit ups
Metcon: E2MOM for 16 minutes
15 wallballs
12 KB swings
Rest 3 minutes then 6 minutes to find 1RM - STOH
Thursday, March 23, 2023
Front squats/ SDLHP
3 Rounds for time
20 Front squats (95/65)
20 SDLHP (95/65)
*50 meter farmer carry after every round
Wednesday, March 22, 2023
Monday, March 20, 2023
Sunday, March 19, 2023
Sunday
3 Rounds for time
40 DUBS
10 Goblet squats
10 Deadlifts
Rest 90 seconds
10 Deadlifts
10 Goblet squats
40 DUBS
Rest 90 seconds
M- 225/ W- 155
Saturday, March 18, 2023
Friday, March 17, 2023
Friday
EMOM - 18
Even- 10 front squats
Odd- 10 Power cleans
Then
3 Rounds for time:
250 Row
50 meter sled push (45/90)
Thursday, March 16, 2023
Thursday
AMRAP-8
Max shoulder press (53/35)
Every time you stop do 30 DUBS
Rest 3 minutes
AMRAP-8
Max Hang power snatches
Every time you stop do 10 pistols/ 20 air squats
Wednesday, March 15, 2023
Wednesday
Conditioning: 5 rounds for time
5 Pull ups
10 DB snatches (59/35)
100 meter farmer carry (50/35)
Strength: shoulder press
Monday, March 13, 2023
Sunday, March 12, 2023
Saturday, March 11, 2023
Friday, March 10, 2023
Thursday, March 9, 2023
Thursday
Conditioning for time:
30-20-10
Alternating dumbbell snatch (50/35)
Goblet squats (95/65)
Rest 1 minute
30-20-10
SDLHP (95/65)
KB swings
Finisher: Emom-10
Odd - Russian twists
Even - Farmer carry
Wednesday, March 8, 2023
Tuesday, March 7, 2023
Sunday, March 5, 2023
Saturday, March 4, 2023
Thursday, March 2, 2023
Wednesday, March 1, 2023
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