Strength
Every 2:00, 4 Rounds
1) 10 Tempo Dumbbell Bench Press
2) 10 Tempo Strict Chin-Ups (Banded/Weighted)
*Tempo: 3s down, 1s pause at chest/in hang
Conditioning
AMRAP 12
4-6-8-10-12, etc.
50′ Shuttle Runs
Burpee Pull-Ups (FX: Burpee Jumping Pull-Up) (RX+: Burpee Chest to Bar Pull-Ups)
*RX/RX+ Min: Complete the Round of 10
Strength
Every 2:00, 6 Sets
1 Front Squat + 1 Push Press + 1 Thruster (↑, start at 40-50% of 1RM Clean and Jerk)
Conditioning
For Time:
21-15-9
Front Squats
Push Press
Thrusters
90 Double Unders after each round (FX: 60 OR 90 Single Unders)
*(RX: 95/65) (FX: 75/55) (RX+: 115/80)
*15:00 Cap
Strength
Every 2:30, 5 Sets
3 Deadlift (65, 70, 75, 80, 80-85%)
Conditioning
AMRAP 12
16/12 Calorie Row (FX: 12/9)
16 Single Dumbbell Box Step Ups (50/35) (FX: 35/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*RX/RX+ Min: 3 Rounds
Conditioning
6 Rounds of :30 on, :30 off
1) AMRAP Calorie Ski
2) AMRAP 50′ Shuttle Runs
3) AMRAP Calorie Bike
4) AMRAP Burpees to 6″ Target
*Score: Total Reps/Calories
Cooldown
1:30 on, :15 off
1-2) Hip Flexor Lunge (:45 each side)
3-4) Pigeon Pose
5-6) Single Leg Forward Fold
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| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Conditioning Intervals | |
| Wednesday | Deadlift | |
| Thursday | Thruster Complex | |
| Friday | Upper Body Push/Pull | |
| Saturday | Squad WOD | Seventh Heaven 7:15 AM |
| Sunday | Upper Body Push/Pull | 1pm CFR7 Ice Skating (Sculpture Garden Rink, D.C.) |
Strength
Every 2:00, 8 Sets
1-4) 2 Hang Power Snatch + 1 Overhead Squat (↑, start at 50-60% of 1RM Snatch)
5-8) 1 Hang Power Snatch + 1 Overhead Squat (↑)
*Hold onto bar b/t reps
Conditioning
For Time:
30 Sit-Ups
30 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
30 Toes to Bar (FX: Hanging Leg Raises)
30 Overhead Squats (75/55) (FX: 55/35) (RX+: 95/65)
*10:00 Cap
