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Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP 12 20 Single KB FR
Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat “CONDITIONING”
Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B Pull-ups in sets of 5.
Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar
Monday 1/15 “CONDITIONING” Benchmark: 15.1 & 15.1a AMRAP 9 minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) -then immediately into: In 6 minutes: 1-rep
Monday 1/8 “CONDITIONING” AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) REST 2:00 AMRAP 4 minutes: Max Squat Cleans
Monday 1/1 “CONDITIONING” New Year Teams of 2. Trade Reps as Needed. AMRAP 24 minutes: 20 Front Squats (95/65) 24 Bar Facing Burpees 20 Power
Tuesday 12/26 “STRENGTH” 5 x 3 Front Squats “CONDITIONING” 3 Rounds for Max Reps: :45 Calorie Row :15 REST :45 Wall Balls (20/14) :15 REST
Monday 12/18 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats building to a heavy set “CONDITIONING” 3 Rounds for Time: 500m Row 50 Double
Monday 12/11 “CONDITIONING” EMOM 10 minutes 150m Row Maintain Negative Splits REST 2:00 10 x :30 on/:30 off Erg Bike REST 2:00 EMOM 10 minutes
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
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