Monday 1/16

“Strength”

Build to a 5RM
Deadlift

“Conditioning”

12 AMRAP
9 Push-Press (75/55)
7 Front Squat (75/55)
20/15 Cal Row

Silver: (65/45)
Bronze: (45/35)

“Tabata Work”

5 Sets of :40/:20
Chest To Bar Pull-Ups

 

Tuesday 1/17

“Strength”

Build to a 3 RM
Hang Power Snatch

“Conditioning”

3min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
Rest 1:00
4min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
Rest 1:00
5min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks

“Tabata Work”

5 Sets of :40/:20
Bar Facing Burpees

 

Wednesday 1/18

“Conditioning”

Partner WOD
P1 3:00 Row
P2 3:00 AMRAP:
4 KB Front Rack Carries (60ft ea)
20 Body Weight Walking Lunges
Trade every 3:00 for 12:00

Rest 5:00
P2 3:00 Row
P1: 3:00 AMRAP:
4 Farmer Carry (60ft ea)
20 Air Squats
Trade every 3:00 for 12:00

*Pick up where your partner left off on the AMRAP

*Choose your weight

“Tabata Work”

5 Sets of :40/:20
Toes To Bar

 

Thursday 1/19

“Strength”

Build to a 3 RM
Push-Jerk

“Conditioning”

3 Rounds For Time
25 Russian KBS (70/53)
20 Barbell Inverted Row (From Rack)
15 Push-Ups

Silver: 55/35
Bronze: 35/26

“Tabata Work”

5 Sets of :40/:20
HSPU

Scaling Options:
HS Holds
HS Negatives
Seated Dumbbell Press

 

Friday 1/20

“Strength”

Buid to a 1 RM
1 PC + 1 HPC + 1 FS

“Conditioning”

15 min EMOM
Min 1: 15/12 Cal Bike
Min 2: 5/3 Muscle Ups (Ring or Bar)
Min 3: Shuttle Run
Min 4: 15 Wall Balls (20/14)
Min 5: Rest

Silver: Ast. MU
Bronze: Ring Row or Pull-Up Option

“Tabata Work”

5 Sets of :40/:20
Double Unders

 

Saturday 1/21

“Conditioning”

For Time:
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Push-Ups
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Sit-Ups
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Air Squats

Silver: 35/26, 800m

Bronze: 26/15, 650m

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WODS 5/29

Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: –

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WODS 5/22

Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8

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WODS 5/15

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

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WODS 5/8

MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST

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WODs 5/1

Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell

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WODs 4/24

Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65)

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