Monday 03/28
Body Armor- 4RNFT
6-10 Strict Pull ups
:20 Sec Side Plank
1:00 Jump Rope Practice
WOD- OTM x 6 mins (2 sets)
6 Box Jump Overs
Max Single Arm DB Devils Press (50/35)
-Rest 3:00-
Friday 03/25
Strength- Every 90s x 8 sets
1 Power Snatch + 1 Hang Power Snatch
build based off feel
WOD- 3:00AMRAP + 2:00REST x 4 sets
5 Power Snatch (135/95)
10 Box Jumps (24/20)
Pick up where you left off
Thursday 03/24
Continuing to build on our back squats again this week. If you remember the weight you used last week add 5-10lbs going into todays strength. Next week we will be testing a new 1RM !
Strength- Every 2:00
5x5 Back Squats @ 75% of 1RM (or add 5-10lbs)
WOD- 5 RFT
20 KB Swings (53/36)
20 KB Goblet Squats
20/16 Cal Row
Wednesday 03/23
Strength- every 90s
3-3-3-2-2-2-1-1-1 Power Cleans
build based off feel
WOD- 6 RFT
15/12 Cal Row
12 Burpees
2 Rope Climbs
Tuesday 03/22
Strength- Every 2:00 x 6sets
5-5-5-5-5-5 Push press
Build to a heavy set of 5
WOD- 20 min AMRAP
10 HSPU
30 DU (60singles)
10 DB Front Rack stationary lunges (50/35)