Monday 9/4

“CONDITIONING”

Benchmark: Saved by the Barbell

3 Sets @ 1:00 per station:
Burpee
Wall Ball (20/14)
Deadlift (115/75)
Medball Abmat Sit-up (20/14)
Hang Power Clean (115/75)
REST 1:00

Tuesday 9/5

“STRENGTH”

Back Squat
Every 2:00 x 5 Sets:
Set 1: 3 @ 60%
Set 2: 3 @ 67.5%
Set 3: 8 @ 72.5%
Set 4: 8 @ 72.5%
Set 5: 8+ @ 72.5%

“CONDITIONING”

For Time:
1k Bike
150 Double Unders
50 Burpees

Silver: 200 Singles
Bronze: 100 Singles + 30 Burpees

Wednesday 9/6

“CONDITIONING”

Teams of 2. Trade Minutes/Movements.

EMOM x 30 Minutes:
1st Minute: Kettlebell Swings (53/35)
2nd Minute: Thrusters (95/65)
3rd Minute: Box Jumps (24/20)
4th Minute: Pull-ups
5th Minute: Calorie Bike

Silver: 35/25 lbs. + 75/55 lbs. + 20/16″
Bronze: 25/15 lbs. + 45/35 lbs. + 16/12″

Thursday 9/7

“STRENGTH”

Bench Press
Every 2:00 x 5 Sets:
Set 1: 3 @ 60%
Set 2: 3 @ 67.5%
Set 3: 8 @ 72.5%
Set 4: 8 @ 72.5%
Set 5: 8+ @ 72.5%

“CONDITIONING”

For Time:
1k Row
15 Clean and Jerks (135/95)
500m Row
15 Clean and Jerks
1k Row

Silver: 95/65 lbs.
Bronze: 750/300m Row + 65/45 lbs.

Friday 9/8

“STRENGTH”

Deadlift
Every 2:00 x 5 Sets:
Set 1: 3 @ 60%
Set 2: 3 @ 67.5%
Set 3: 8 @ 72.5%
Set 4: 8 @ 72.5%
Set 5: 8+ @ 72.5%

“CONDITIONING”

AMRAP 20 minutes
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Silver: 90% 1RM
Bronze: 75% 1RM + Hang Knee Raises + 10 BFB

Saturday 9/9

“CONDITIONING”

Teams of 2. Trade Reps. Run Together.

5 Sets:
AMRAP 5 minutes:
400m Run
15 Pull-ups
30 Push-ups
45 Air Squats
Max Rep Hang Clean and Jerk (155/110)

Silver: 115/75 lbs.
Bronze: 200m Run + Ring Rows + 95/65 lbs.

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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