• Friday, March 13

    Strength:

    A)
    Every 60secs (3 sets):
    Sots press x 4

    B)
    Every 60 secs (3 sets):
    3 position power clean x 1 rep
    *Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

    C)
    Every 2 minutes, for 12 minutes (6 sets):
    Slow Pull Clean + 2 Jerks x 1 rep
    *Sets 1-2 = @ 70% of 1-RM Clean & Jerk
    *Sets 3-4 = @ 75% of 1-RM Clean & Jerk
    *Sets 5-6 = @ 80% of 1-RM Clean & Jerk

    Midline/accessory:

    4 rounds – Every 2mins
    10 chin-ups
    10 push-ups
    Remainder of time hold plank

  • Wednesday, March 11

    Strength:

    Squats
    Week 10 hatch cycle
    Back squat – Based off bs 1rm
    Every 2:00
    1X5@60%
    1X5@65%
    1X5@70%
    1X5@75%

    Front squat
    Every 2:00 – Based off fs 1rm
    1×5@60%
    1×5@65%
    1×5@70%
    1×5@70%

    WOD:

    100 DU’s
    50 WB’s 20/14
    100 DU’s

    * 7 min CAP
    * Any reps not completed are added to total time

    Midline:

    200m farmer carry
    200m goblet carry

  • Tuesday, March 10

    Strength:

    Bench Press – Every 2mins for 4 sets:
    4 reps @ 80% of last weeks 1 that you hit

    WOD:

    6 rounds:

    Rounds 1,3,5
    2:30 mins
    12/10 cal row
    20 Russian kB swings 70/53
    ME box jump overs 24/20

    Rounds 2,4,5
    2:30 mins
    10 burpees
    20 dB thrusters (10/side) 50/35
    ME Pull-ups

    * score is total box jump and pull ipnreps

    Midline:

    kB side bends
    3×20/side