Strength
Every 1:30, 5 Rounds
1) 1 Muscle Snatch + 1 Power Snatch + 1 Overhead Squat (↑)
2) 3 Muscle-Up Transitions (Bar or Ring) (FX: 6 False Grip Ring Rows)
Conditioning
For Time:
9-7-5
Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
Squat Snatch (135/95) (FX: 115/80)
*RX+: “Amanda” Compare to 2/8/22
*12:00 Cap
| | Weekly Overview | Events/Classes |
| Monday | Hip Thrusts/Dumbbell Press | |
| Tuesday | Snatch/Muscle-Up Development | |
| Wednesday | Conditioning Intervals | Ab Attack at 5:45 PM |
| Thursday | Clean | |
| Friday | Bent Over Row/Shoulder Health | |
| Saturday | Squad WOD | Seventh Heaven Comp WOD at 7:15 AM Zac and Mariah Farewell Hike at Scott’s Run at 12 PM |
| Sunday | Bench Press | |
Strength
Every 2:00, 4 Rounds
1) 6/6 X33-Tempo Half Kneeling Single Dumbbell Press
2) 12 Hip Thrusts (↑, start around 50-55% of Back Squat)
*X33-Tempo – 3s pause overhead, 3s eccentric
Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)
24 Sit-Ups
Strength
Every 2:00, 3 Rounds
1) 12 Goblet Box Step Ups (24/20)
2) :30 Weighted Plank + :30 Plank
3) 15/15 Side Lying External Rotation
Conditioning
4 Rounds of :30 on/:15 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) AMRAP Box Step Ups (24/20)
3) Rest
4) Rest
Partner WOD
For Time w/ Partner – Split Reps Any Way
50 Wall Balls (20/14)
40 Toes to Bar (FX: 30)
30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
20 Burpees Over Bar
10 Rope Climbs (FX: 6)
20 Burpees Over Bar
30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
40 Toes to Bar (FX: 30)
50 Wall Balls (20/14)
*30:00 Cap
Happy St. Patrick’s Day!
Strength
Every 2:00, 6 Sets
1-3) 3 33X-Tempo Overhead Squat (60-65% 1RM Snatch)
4-6) 3 31X-Tempo Overhead Squat (65-70%)
Conditioning
4 Rounds of 3:00 on/1:00 off
42 Double Unders (FX: 28)
7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
14 Hand Release Push-Ups (FX: Push-Ups)
7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
