Strength & Conditioning

Strength & Conditioning Tuesday, March 15th

DE-LOAD WEEK

Accessories

3 rounds for quality:
10 KB Dead Bugs
1:00/1:00 KB Suitcase Hold
20 BB Bent Over Rows, 45/35
20 BB Bicep Curls, 45/35

WOD

Each for time:
50/40 Row Calories
— Rest 2 mins —
50/40 Assault Bike Calories
— Rest 2 mins —
50/40 Row Calories
— Rest 2 mins —
50/40 Assault Bike Calories
— Rest 2 mins —
50/40 Row Calories
— Rest 2 mins —
50/40 Assault Bike Calories

Every 10 calories increase your pace, starting at a 30 min pace and aiming to finish at a hard pace.

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Strength & Conditioning Monday, March 14th

DE-LOAD WEEK

Accessories

4 rounds for quality of:
10/10 Back Rack Split Squats
10/10 SL Kettlebell Romanian Deadlifts,
10/10 SL Glute Bridges
Rest 1 min

WOD

AMRAP 10
2 C2B Pull-ups
2 BBJO (24/20)
2 DB Snatches (50/35)
4 C2B Pull-ups
4 BBJO
4 DB Snatches
6 C2B Pull-ups
6 BBJO
6 DB Snatches
…
Continue adding 2 reps each round to each movement until time expires.

Strength & Conditioning Friday, March 11th

STRENGTH

EMOM 12
every 2min add weight
do not go higher than a 80%
1 Cluster + 1 Thurster

CF Open 22.3

For time:

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

Time cap: 12 minutes

Strength & Conditioning Thursday, March 10th

ACTIVE RECOVERY

Srength

5 Rounds

10 BB Bent Over Rows

Rest 1:00

10 BB Bent Over Row Reverse grip

Rest 1:00

12 mins of:

800 m- moderate pace

400 m- recovery pace

800 m- moderate pace

400 m- recovery pace

— Rest 3 mins —

12 mins of:

800 m- easy pace

200 m- hard pace

800 m- easy pace

200 m- hard pace

Strength & Conditioning Tuesday, March 8th

STRENGTH

15 Min Clock
Back Squat
3 RM

WOD

6 rounds:

Go every 3min, rest remainder

12 Handstand Push-ups
12 DB Box Step Overs (50/35)
60 Double Unders

Strength & Conditioning Monday, March 7th

OLY

20 min Clock
Snatch
1RM

WOD
For time:
40/30 Row Calories
— then —
21-15-9 reps of:
Burpees
Hang Power Snatch (75/55)
— then —
40/30 Row Calories

Time cap: 15 mins

Strength & Conditioning Friday, March 4th

STRENGTH

15 min. Clock

Strict Press

3 RM

WOD

CF Open 22.2

AMRAP 10

1-2-3-4-5-6-7-8-9-10-
-9-8-7-6-5-4-3-2-1

Deadlift (225/155)
Bar Facing Burpees

Strength & Conditioning Thursday, March 3rd

ACTIVE RECOVERY

Strength

BB SL RLD 5x12EA LEG

DB Goblet Squat 5×12

Active Recovery WOD

Each for time:
Row: 4x 1000 m

Rest 3 mins between efforts.

Strength & Conditioning Wednesday, March 2nd

STRENGTH

WOD

5 rounds for time of:

500m Run or Bike Cal (30/25)

20 Back Squats, (135/95)

20 Handstand Push-ups

NO ROWING ALLOWED

Time cap: 30 mins

 

COOL DOWN

Focus on Breathing Techniques

Foam Rolling

Stretching

Strength & Conditioning Tuesday, March 1st

OLY

Complete sets every 2:00 for 12 mins.

Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×1 at 85% 1RM
Snatch 1×1 at 90% 1RM
Snatch 1×1 at 95% 1RM

WOD

AMRAP 3:
6 Power Snatches, (115/75)
6 Bar Facing Burpees
— Rest 1:30 —
AMRAP 3:
5 Power Snatches, (135/95)
5 Bar Facing Burpees
— Rest 1:30 —
AMRAP 3:
4 Power Snatches, (155/105)
4 Bar Facing Burpees

Strength & Conditioning Monday, February 28th

OLY

15 MIN CLOCK

OVERHEAD SQUAT

3RM

WOD

Each for time:

0:00-6:00:

40 Pull-ups (Ring rows)

75FT Single Arm Dumbbell Overhead Walking Lunge, (50/35)

120 Double Unders

— then — 

6:00-12:00:

30 C2B (Pull Ups)

75FT Single Arm Dumbbell Overhead Walking Lunge

100 Double Unders

— then — 

12:00-18:00:

20 Bar Muscle-ups (C2B)

75FT Single Arm Dumbbell Overhead Walking Lunge

75 Double Unders

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