Strength A1. 4 x 5 Speed Back Squats 21×1 tempo @ 50% back squat max A2. 4 x 10 Strict Toes-2-Bar (scale with kipping t-2-b or v-ups) Conditioning Rx’d: “Mary” 20 minute AMRAP: 5 Handstand Push-ups 10 Alternating Pistols 15 Pull-ups Intermediate/Scaled: “Cindy” 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats
Strength Every 3 minutes for 5 sets: A1. Push Press x 5-4-3-2-1 (add weight every set, finishing as heavy as possible with no misses) Rest :30 A2. 20 reverse overhead Lunges with Kb (perform 10 alternating lunges with weight in right hand, then 10 alternating lunges with weight in left hand) Rest till the 3 …
Strength 3 sets: 10/10 Single Leg RDL’s w/ DB 10/10 Single Arm DB Presses 10 Lateral Box Jumps (24”/20”) Conditioning Reps of 21-18-15-12-9: Toes-2-Bar Handstand Push-ups
Beach Body/ Spring Break Series (Bi’s, Tri’s, Abs) Final Week! 3 sets of: Barbell Curls X 10 Close Grip Floor Press X 10 Windshield Wipers or Barbell Rollouts X 10 each or 10 Conditioning: “Annie” Reps of 50-40-30-20-10: Double Unders Abmat Sit ups Sub Single-unders(double reps) or plate jumps
Strength/ Skill: 12 Minute EMOM: Odds: Front Squat X 5 reps @ 8 RPE Even: 30 seconds of Double Under practice, or Strict Toes-to-Rings or Knees-to-Elbow Conditioning: 20-15-10-5 of Thrusters @ (95/63),(75/45), (45/33) Alternate between 400 meter run and 500 meter row after each round (WOD ends with run or row)
Strength: Bench Press: 5 X 5 @ 8RPE Conditioning: 5 Rounds For Time: 8 Hang Power Clean, 2 count Reverse Lunge(135/83),(115/63),(75/35) 8 Strict Pull-Ups
Partner WOD: A) 1 mile relay. This can be done in any combination of 200 meter, 400 meter, or 800 meter runs. [EX: 8 X 200m, 4 X 400, or 2 X 800] B) Reps of 21-15-9: Burpees T-2-B –This is also done relay style. Partner A does 21 Burpees, then partner B does same, …
Strength: Beach Body Spring Break Series(Only 1 more week left, get the pump): 3 sets of: Dips @ 21X1 Tempo X 8-10 Standing Curl to Arnold Press X 10 GHD Sit-ups or Plate Sit-ups X 12 Conditioning: 3 Rounds A) In a 90 second window: Overhead KB/DB Carry 150 feet, as many Hand Release Push-ups as possible …
Strength: Back Squat: 6 X 3 @ 8-9 RPE (starting point, 80% of 3RM/ 75% of 1RM) Conditioning: 10 Minute AMRAP: 20 WallBalls(20/16), (16/12), (12/8) 10 Over the Box Jumps(24/20), (20/18), (18/12) –Over the Box Jumps can be scale/ subbed with Step-Ups
Strength: 1 Clean and Jerk every 30 seconds for 10 minutes. Start at 6 RPE, increase load as able, every 2-4 reps, leading to very heavy last few reps. Conditioning: 4 Rounds For Time: 12 Clean and jerks at 60% of heaviest rep in strength phase. Run 400 meter or row 500(alternate from round to …
