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Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For Time: 15 Russian KBS (70/53)
Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12 TTB 50 Double Unders 12
Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105, Pike HSPU or 12-9-3 HSPU
Monday 10/17 “Strength” Bench Press E2MOM x 5 3 Reps @ 80% of 3RM “Conditioning” 15 AMRAP 3 120ft Shuttle Runs (d+b=1) 8 Russian KBS
Monday 10/10 “Strength” Clean & Jerk 4×3 @ 70% 1RM “Conditioning” 3 Rounds For Time: 20 Alt. Pistols 15 Burpees Over Bar 10 Clean &
Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner WOD Trade Reps As Needed
Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand must touch the ground Silver:
Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in the bottom for either *Hips
Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders 4 Muscle Ups Silver: 4
Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-Ups 400m Run
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over
Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time:
Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85)
Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast.
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