March 2019 – Fitness Managed

Hang Squat Cleans then Pullups, Pushups and Squats

By cbroccoli | 30/03/2019 - 06:53 |04/07/2021 Body Weight, Long (< 20 min), Time Based, Triplet, W-G

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Every 3 minutes for 18 minutes

3 x Hang Squat Cleans

Then Strict Cindy; AMRAP in 20 minutes

5 x Strict Pullups
10 x Pushups
15 x Air Squats

Results: Cleans 115-125-135-145lbs. Metcon 14 rounds plus 15 reps (total 435 reps).

Single Leg DL and Glute Bridges then DB Snatch and Burpees

By cbroccoli | 28/03/2019 - 20:22 |28/03/2019 Couplet, Medium (< 15 min), Task Based

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Hotel travel WOD.

3 rounds

5 x Single Leg Deadlift per Leg @ 40lbs per Hand
Rest 1 minutes
8 x Glute Bridge with Dumbell @ 40lbs
Rest 2 minutes

Then for time

30 x Alternating Dumbbell Snatch @ 40lbs
10 x Burpees
20 x Dumbbell Snatch
10 x Burpees
10 x Alt Dumbell Snatch
10 x Burpees

Results: Metcon 6:18

V-Ups, Bent Rows and Lunges

By cbroccoli | 26/03/2019 - 20:28 |28/03/2019 Body Weight, Medium (< 15 min), Time Based, Triplet, W-G

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Steet Parking WOD from March 25, 2018 on Instagram.

AMRAP in 15 minutes

8 x V-Ups
8 x Bent Rows
16 x Lunges

Results: 8 rounds plus 20 reps.

Strict Presses and BJ Overs

By cbroccoli | 25/03/2019 - 07:01 |30/03/2019 Couplet, Light Weights, M-W, Medium (< 15 min), Task Based

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3 rounds

3 x Strict Press

Three rounds for time (Street Parking WOD from March 22 posted on Intagram)

25 x Strict Press @ 75lbs
25 x Box Jump Overs

Results: Strict Press 115-135-140lbs. Metcon 11:54.

Week in Review for 18 March to 24 March 2019

By cbroccoli | 24/03/2019 - 18:32 |24/03/2019 Week in Review

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Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	W	Deadlifts	Task
Tuesday	W	Bench Press	Task
Wednesday	–	–	–
Thursday	–	–	–
Friday	W	Front Squats	EMOM
Saturday	–	–	–
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	MW	Deadlifts Lungsters	Task
Tuesday	MGW	Push Press Power Clean Burpees Toes to Bar	EMOM/ Time
Wednesday	MG	Double Unders Hand Release Pushups V-Ups Box Jumps Renegade Rows Handstand Hold	Tabata
Thursday	M	Run	Task
Friday	G	Pullups Pistol Squats Handstand Pushups	Time
Saturday	–	–	–
Sunday	M	Run	Task

Monthly Archives: March 2019

Hang Squat Cleans then Pullups, Pushups and Squats

Single Leg DL and Glute Bridges then DB Snatch and Burpees

V-Ups, Bent Rows and Lunges

Strict Presses and BJ Overs

Week in Review for 18 March to 24 March 2019

Strength and Skill Work:

Metcon:

Variance Distribution

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