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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 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate “Conditioning” 10 Rounds For Time:
Monday 5/13 “STRENGTH” Part 1: In 8 minutes Build to a heavy 3-rep Strict Press Part 2: Every 1:30 Perform
Monday 5/6 “CONDITIONING” Each Round is a 5:00 AMRAP. Round 1: 1k Bike + Max Rounds of Cindy Round 2:
Monday 4/29 “CONDITIONING” For Time: 2k Row 50 Wall Balls (20/14) 1k Row 35 Wall Balls (20/14) 500m Row 20
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
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