Strength: 4 rounds
10 Scap push ups
10 Supermans
Cond: AMRAP 18
50 GTOH w/object
50 Russian twists w/object
50 Mountain climbers
3/20/20
20
Mar
2020
3/19/20
19
Mar
2020
Zoom call workouts at 11:00AM and 5:00PM
*Conditioning only today
Home – Bodyweight
Cond: 21-18-15-12-9-6-3
Squat tuck jumps
Sit ups
Standing Lunges
Plyo Push ups
3/18/20
18
Mar
2020
Gym
Oly: Cleans
10 rounds of heavy singles
Cond: AMRAP 12
Buy in: 100 Russian twists 25/15
Then…
12 DLs 225/155
6 HSPU
6 Pull ups/ MUs
or
12 HSPU
Home
Strength: 4×10 low rows
Cond: AMRAP 12
Buy in: 100 Russian twists 25/15
Then…
12 DLs of any object
6 HSPU or HSPU negatives
6 Pull ups – if have pull up bar
or
12 HSPU or HSPU negatives
3/17/20
17
Mar
2020
Strength: Strict Press
10 rounds of heavy singles
Cond: 4RFT
400 run
50 air squats
*500m row also acceptable
3/16/20
16
Mar
2020
Strength: Back Squats
10 Rounds of heavy singles
Cond: For Time
10-1
DB Split Squats 25/15
DB Push ups (deficit)
*Every Minute do 3 Burpees
**2 Min plank immediately after workout
3/14/20
14
Mar
2020
Oly: Snatch
Cond: Partner WOD FT (2-3)
120 Cal Row
120 Thrusters 75/55#
90 Cal Bike
90 Thrusters 95/65#
60 Cal Row
60 Thrusters 115/85#
30 Cal Bike
30 Thrusters 135/95#
3/13/20
13
Mar
2020
Oly: Clean and Jerk
10 x 1 @ 95% of 1RM
Cond: AMRAP 7
3 CJ
3 TTB
6 CJ
6 TTB
9 CJ
9 TTB…
RX 135/95
3/12/20
12
Mar
2020
Skill:
1) TTB
2)DU
Cond: 3RFT
20 DB GTOH 50/30
20 SA OH DB Lunges 50/30
3/11/20
11
Mar
2020
Strength: Strict Press
10 x 1 @ 95% every 90 secs
Cond: EMOM 20
5 rounds
1) Row 15/12
2) Bike 10/8
3) Burpee 12/10
4) Box overs 12/10
*Goal – maintain reps for every minute
3/10/20
10
Mar
2020
Strength: Front Squat
10 x 1 @ 95% every 90 secs
Cond: AMRAP 10
1 Pull ups
2 Push ups
3 Air squats,
2 Push ups
3 Air squats,
2 Pull ups
4 Push ups
6 Air squats,
4 Push ups
6 Air squats,
3 Pull ups
6 Push ups
9 Air squats…
6 Push ups
9 Air squats…
