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Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a full Tabata of each movements
Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20 min AMRAP 5 HSPU 10
Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps Min 2: 5-8 Muscle-Ups Min
Monday 8/16 “Strength” Jerk Balance 5×5 @ 45-50%+ 15:00 Clock “Conditioning” 12 AMRAP 5 Curtis P’s (95/65) 10 Lateral Burpees Over Bar 1 CP =
Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at Pocket Finish with Shrug “Conditioning”
Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to 80%) “Conditioning” Open WOD 13.4
Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the rows heavy “CONDITIONING” 12 AMRAP
Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie Row – with time remaining,
Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) (Time Cap: 30:00) Silver: 14/12
Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21 Pull-ups 21 Abmat Sit-ups 100ft.
Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a
Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20
Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps
Monday 8/16 “Strength” Jerk Balance 5×5 @ 45-50%+ 15:00 Clock “Conditioning” 12 AMRAP 5 Curtis P’s (95/65) 10 Lateral Burpees
Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at
Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to
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