Month: March 2022

Strength: 5xEMOM 5-7 Strict Pull Ups with 3 sec Negative Weightlifting: Power Snatch (5 RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 16xEMOM Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches Min 2: 6 DB Facing Burpees + 6 Alt DB Hang…

Week 4 of 7 Warm-up: Alt Tabata Hollow Rock Superman Raises Weightlifting: Deadlift (6×3) 6xE2MOM 6×3 5 RM from WK1 + 10-15 lbs WOD: 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 Pull Ups Rx+ 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 C2B

Weightlifting: Front Squat (6×3) 6xE2MOM 6 x 3 WK 1 5RM + 5-10lbs WOD: 16xEMOM Min 1: 200M Run Min 2: 10 DBx1 Box Step Overs 35/50 Rx+ 16xEMOM Min 1: 200M Run Min 2: 10 DBx2 Burpee Box Step Overs 35/50

Warm-up: 3 Rounds 3 Wall Walks 2 Turkesh Get Ups Each Side 5 Inch Worms Weightlifting: Hang Power Snatch (3 RM) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 10 Min AMRAP 2, 4, 6, 8, 10… HSPU 10 American KBS 53/70 Rx+ 10 Min AMRAP…

Warm-up: 6xEMOM Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups Min 2: 100M Run Weightlifting: Hang Power Clean (3 RM ) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 2 Rounds 4 Min AMRAP 30 DU 15 Pull Ups Then … 1000M Row Then……

Warm-up: Alt Tabata Push Ups Hollow Rock Weightlifting: Back Squat (6×5) 6xE2MOM 6 x 5 WK1 10RM + 5-10lbs WOD: 21-15-9 of each movement T2B DBx1 Hang Power Clean 35/50 DB Lateral Burpees Suggestion for splitting up the DB Hang Power Clean *11R/10L, 7R/8L, 5R/4L Rx+ 21-15-9 of each movement T2B DBx1 Hang Power Clean…

WOD: Hotshots 19 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Weightlifting: Snatch (3 RM) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: For Time: 25 Min Cap 12-9-6 Alt DB Snatch Box Jump Overs 15-12-9 Alt DB Snatch HSPU 21-15-9 Alt DB Snatch DB Facing Burpee RX-35/50 RX+-50/70

Gymnastics: Strict HSPU Work 3 Min to establish max set strict HSPU Then 5xEMOM 60% of Max Reps Strict HSPU Weightlifting: Deadlift (5 RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 4xE4MOM 10 Devils Press 35/50 100M Sprint Max Reps C2B RX+ 4xE4MOM 10 Devils…