Monday 1/10

“Strength”

E2MOM x 5
3 Push Jerks
Build in Weight
*Finish at a heavy set of 3

“Conditioning”

Open 14.5/16.5
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
20:00 Cap

Silver: 75/55
Bronze: 45/35

 

Tuesday 1/11

“Strength”

Deadlift
In 15:00
Build to a heavy 1 Rep

“Conditioning”

EMOM x 8
Odd: 2-4 MU
Even: 10 Dual KB RDL
Silver: 5-8 C2B

Rest 3:00

EMOMx10
Odd: 8-10 C2B Pull ups
Even: 4/4 Alternating Weighted Box Step-Ups
*Dual KB held at side (choose weight)
*Box at Knee Height
Silver: Pull-Ups
Bronze: Ast. Pull-Ups

 

Wednesday 1/12

“Conditioning”

Min 0-10 (10:00)
Each partner builds to a
1RM Bench Press

Min 10-12
Rest

Min 12-18 (6:00)
P1: Bikes
P2: 1 Round
5 OHS (95/65)
10 Box Jump Overs (24/20)
*Keep Trading Places

Min 18-19
Rest

Min 19-27 (8:00)
P1: Bikes
P2: 120Ft KB Farmer Carry (Heavy)

Min 27-28
Rest

Min 28-34 (6:00)
Min 1: Partner Wallball Sit-Ups (20/14)
Min 2: Forearm Plank Together

 

Thursday 1/13

“Conditioning”

The Chief
5 sets
3:00 AMRAP
3 Power Clean (135/95)
6 Push-Ups
9 Air Squats
1:00 Rest
Silver: 95/65
Bronze: 65/45

Rest 5:00

8:00 EMOM
Min 1: :30 Paralette Tuck Hold
Min 2: Max Distance Handstand Walk

Silver: 12 Alt. Wall Ast. Shoulder Taps
Bronze: Pike Box Walk Around Corner and Back

 

Friday 1/14

“Strength”

Front Squat
6-4-2-6-4-2
*Build each set,
when repeating the 6-4-2
try to go heavier than the first.
EX: 100-120-140-110-130-150lbs

“Conditioning”

3 Sets
Min1: 10-15 TTB (Shoot For Unbroken)
Min2: 15/12 Cal Row
Min3: 6/6 SA DB OH Walking Lunge
Min4: Max Shuttle Runs
Min5: Rest

 

Saturday 1/15

“Conditioning”

7 AMRAP
3-6-9-…..
Wallball (20/14)
V-Ups
Rest 2:00
7 AMRAP
3-6-9-…
DB Push-Press (40s/30s)
Burpees Over Dumbbell
Rest 2:00
7 AMRAP
3-6-9…
Ring Rows
Alt. DB Snatch (40/30)

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WODs 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

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WODs 9/25

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

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WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

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WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

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WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

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WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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