Strength
Every 2:00, 3 Rounds
1) 8/8 Tempo Back Rack Split Squat (30-40% of 1RM Back Squat)
2) 8/8 Tempo Staggered Stance Dumbbell Romanian Deadlift
*3s down for both tempo
Conditioning
AMRAP 20
20/15 Calorie Row (FX: 16/12)
20 Sit-Ups (RX+: V-Ups)
15 Box Jump Overs (24/20)
10 Back Rack Lunges
*(115/80) (FX: 95/65) (RX+: 135/95)
| Weekly Overview | Events/Classes | |
| Monday | Snatch, “Amanda” Benchmark WOD | |
| Tuesday | Unilateral Lower Body | |
| Wednesday | Handstand Development | 5:45 PM – Ring Muscle-Up Skills Clinic |
| Thursday | Front Squat | |
| Friday | Upper Body Push/Pull | |
| Saturday | Squad WOD | |
| Sunday | Snatch |
Strength
Every 2:00, 8 Sets
1 Power Snatch + 1 Squat Snatch (↑, start at 50-60% 1RM Snatch))
*Reset b/t reps
Conditioning
For Time:
9-7-5
Bar Muscle-Ups (FX: 5-3-1 OR Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
Squat Snatch (135/95) (FX: 115/80)
*RX+: “Amanda” Compare to 3/20/23
*10:00 Cap
Power Yoga with Sarah at 8:00 AM!
Start your day right!
Conditioning
EMOM 30
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 64 Double Unders (FX: 48) (RX+: 72)
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
4) AMRAP 50′ Shuttle Runs
5) Rest
6) Rest
Finisher
1:00-2:00 Foam Roll Calves
1:00-2:00 Saddle Pose
1:00/1:00 Couch Stretch
Squad WOD
AMRAP 26
40/30 Calorie Row (FX: 30/22)
40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)
40/30 Calorie Row (FX: 30/22)
6 Rope Climbs (FX: 4) (RX+: 8)
40/30 Calorie Row (FX: 30/22)
40 Power Clean (135/95) (FX: 95/65) (RX+: 60)
Strength
Every 2:00, 3 Rounds
1) 8/8 Tempo 3″ Front Foot Elevated Goblet Split Squat
2) 8/8 Tempo Single Dumbbell Row
*3s down for both tempos
Conditioning
For Time:
40-30-20-10 Wall Balls (20/14) (RX+: Unbroken)
20-15-10-5 Burpee Box Jump Over (24/20) (RX+: 30/24)
*14:00 Cap
*FX: 30-20-20-10 / 15-10-10-5
