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Monday 5/15 “CONDITIONING” 3 Sets: 10 Thrusters (115/75) 2:00 Burpee Box Jumps (24/20) REST 2:00 between sets REST 5:00 3 Sets: 10 Power Cleans (115/85)
MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST 5:00 EMOM 5 minutes: 3
Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell Swings 32/24kg 800m Row 40
Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65) 9 Pull-ups Silver: 75/55 Bronze:
Monday 4/17 “Strength” Front Squat (no eccentric) 3×2 @90% “Conditioning” 4 Rounds for Time: 15 Hang Power Snatch (95/65) 20 Abmat Sit-ups 15 Cal Row
Monday 4/10 “Strength” Front Squat (no eccentric) E2MOM X 4 3 reps @ 85% “Conditioning” 3-6-9-15-21 Row Calorie Thrusters (95/65) Silver: (75/55) Bronze: (45/35)
Monday 4/3 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 10 Barbell Bent Over Row, 2-3 second negative “Conditioning” 3
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm Front Rack Walking Lunge Steps
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over Row “Conditioning” AMRAP 7 minutes
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over Row “Conditioning” 3 Rounds For
Monday 10/2 “STRENGTH” Bench Press Every 2:00 x 6 Sets: 5 @ 65% 5 @ 72.5% 3 x 5 @
Monday 9/25 “STRENGTH” Back Squat Every 2:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70%
Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:
Monday 9/11 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Set 1: 5 @ 50% Set 2: 3 @ 60%
Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)
Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1
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