Strength
EMOM 6
1) 15/15 Lateral Banded External Rotations
2) 12 Cossack Squats (RX+: Weighted)
Conditioning
AMRAP 30
600m Run (FX: 400m)
20 Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
20 Alternating Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)
Strength
Every 3:00, 4 Sets
8 Back Squats + 6/6 Single Leg Toe Touch
(FX: 6/6 Single Leg Toe Touch with Anchored Leg)
(RX+: 2/2 3-Point Single Leg Toe Touch (6 total reps each leg)
1-3) 60-65%
4) 65-70%
Conditioning
EMOM 18
1) :30 AMRAP Calorie Bike (SPRINT)
2) Rest
3) :30 AMRAP Calorie Row (SPRINT)
4) Rest
5) :30 AMRAP Calorie Ski (SPRINT)
6) Rest
*Score is Total Calories (No RX/FX/RX+)
A strong core means strong lifts! Join Coach Mariah for Ab Attack tonight at 5:45 PM!
Strength
Every 3:00, 5 Sets
3-5 Sandbag Over the Shoulder
(FX: 5 Slam Ball Over the Shoulder + 3-5 Sandbag Deadlifts)
+
2 (33X) Tempo Bench Press + 4 Bench Press (↑) (start at around 60-65%)
Conditioning
AMRAP 7
50 Double Unders (FX: 35) (RX+: 65)
8 Hang Power Cleans (135/95) (FX: 115/80) (RX+: 155/105)
Join Coach Scinju tonight for Mobility Class!
Tonight we will work on Ankles/Wrist Mobility Class at 5:45 PM!
“Jackie”
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
*Compare to 2/3/21
Post-WOD Strength/Skill
Every 1:30, 3 Rounds
1) :20-30 Seated L-Sit Leg Lift Hold
(FX: Seated Knee Tuck Hold) (RX+: L-Sit on Parallettes) +
15 Hollow Rocks (FX: 20 Flutter Kicks) (RX+: Weighted)
2) 6/6 30X-Tempo Bodyweight Bulgarian Split Squats
(FX: Bodyweight 3″ Front Foot Elevated Split Squat) (RX+: Single Dumbbell)
3) 10-15/10-15 90/90 Hip Internal Rotation Lift Off
(FX: Banded Clamshell)
Join Coach Elizabeth tonight for a Rowing Skills Clinic at 5:45 PM!
There are limited spots, so sign up on Zen Planner now!
| Weekly Overview | Events/Classes | |
| Monday | Deadlift/Dip | Kipping/Butterfly Pullup Skills Clinic at 5:45 PM |
| Tuesday | Jackie | Ankles/Wrist Mobility Class at 5:45 PM |
| Wednesday | Sandbag Over Shoulder/Bench Press | Ab Attack at 5:45 PM |
| Thursday | Back Squat | |
| Friday | Shoulder/Lower Body Prehab | |
| Saturday | Squad WOD | |
| Sunday | Snatch |
Strength
Every 3:00, 4 Sets
8 Deadlifts + 8 Banded Strict Ring Dips
(FX: 8 Bench Dips) (RX+: 8 Strict Ring Dips (must be unbroken))
1-3) 60-65%
4) 65-70%
Conditioning
AMRAP 16 w/ Partner
400m Run (RX+: 600m)
40 Box Jumps (24″/20″) (RX+: 27″/22″)
20 Medicine Ball Passover (24″/20″) (20/14) (FX: 14/10) (RX+: 27″/22″)
*Split run and Box Jumps any way
*Passover = Situp with Medicine Ball Toss Over Box
