Monday 1/22

“STRENGTH”

In 10 minutes, build to a heavy:
3-Rep Push Jerk

“CONDITIONING”

Open WOD 14.5 / 16.5

For Time:
21-18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpee

Silver: 75/55 lbs.
Bronze: 45/35 lbs.

Tuesday 1/23

“STRENGTH”

EMOM 10 minutes:
O: 12/10 Calorie Row
E: 3 Clean and Jerks (185/125)

“CONDITIONING”

3 Rounds for Time:
6 Deadlifts (315/215)
18 Handstand Push-ups
54 Double Unders

Silver: 225/155 lbs. + Asst. HSPU + 100 Single Unders
Bronze: 135/95 lbs. + Push-Ups + 50 Single Unders

Wednesday 1/24

“CONDITIONING”

Teams of 2. Trade Every 2:00.

AMRAP 30 minutes:
1500/1200m Row
75 Box Jump Overs (24/20)
75 Toes to Bar
3000/2500m Bike
75 Wall Balls (20/14)
75 Kettlebell Swings (53/35)

Silver: 20/16″ + 14/12 lbs. + 35/25 lbs.
Bronze: 16/12″ + 12/10 lbs. + 35.25 lbs.

Thursday 1/25

“CONDITIONING”

AMRAP 10 minutes:
350m Row
15 Power Snatch (75/55)

REST 3:00

AMRAP 7 minutes:
Build to a max 2-rep Front Squat

REST 3:00

AMRAP 10 minutes:
700m Bike
15 Power Cleans (75/55)

Bronze: 65/45 lbs.
Silver: 45/35 lbs.

Friday 1/26

“STRENGTH”

EMOM 8 minutes:
O: 5 Bench Press
E: 10 Burpee Box Jump Overs (24/20)

“CONDITIONING”

Benchmark: Cindy

AMRAP 20 minutes:
5 Pull-ups
10 Push-Ups
15 Air Squats

Silver: Ring Rows + 7 Push-ups + 10 Air Squats

Saturday 1/27

“CONDITIONING”

Teams of 3. One Partner Running. Other 2 Trading Reps.

AMRAP 25 minutes:
25 Hang Squat Clean Thruster (95/65)
25 Calorie Bike
25 Push Press (95/65)
25 Calorie Row
25 Front Squats (95/65)
25 Bar Facing Burpees

Run: 400m

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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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