Monday 1/24

“Strength”

In 8 minutes, build to max PC
REST 2:00
For Time:
30 Power Cleans @ 75% from above

“Conditioning”

3 Sets
Min 1: Max Calorie Bike
Min 2: Rest
Min 3: :30 Max Toes To Bar
Min 4: Rest

 

Tuesday 1/25

“Strength”
Back Squat
E2MOM x5
4 Reps @ 70-75%

“Conditioning”

4 Sets:
AMRAP 2 minutes
7 Push Press (95/65)
7 Front Squats (95/65)
25 Double Unders
Rest 1:00

 

Wednesday 1/26

Partner You Go- I Go

3 Rounds Each:
250m Row
15 KBS (70/53)
25 Burpees
15 KBS (70/53
250m Row
REST 6:00 between sets
*P1 6:00 Rest starts at the end of their final 250 row. Do not wait for P2 to finish to start counting your 6:00 rest.
Then

For Quality
3 Rounds
15 V-Ups
1:00 Plank
1:00 Rest

 

Thursday 1/27

“Conditioning”

AMRAP 9 minutes
15 Wall Balls (20/14)
9 Power Snatches (95/65)
Rest 2:00

“Strength”

In 10:00
Build to a heavy
3 Rep Front Squat
From The Rig

 

Friday 1/28

“Gymnastics Conditioning”

For Time:
50 Chest To Bar Pull-Ups

Silver: Pull-Ups
Bronze: Ring Rows

“Conditioning”

For Time:
3 Rounds
7/7 Single Arm Shoulder To Overhead (50/35)
14 Alt. Wtd. Box Step-Ups (50/35)
*Only hold one Dumbbell
*Must be in Front Rack or Back Rack
Immediately Into
3 Rounds
12 HSPU
12 Box Jumps

 

Saturday 1/29

“Conditioning”

4:00 Bike For Max Distance
rest 1:00
4:00 Row For Max Distance
rest 1:00
3:00 Bike For Max Distance
Rest 1:00
3:00 Row For Max Distance
Rest 1:00
2:00 Bike For Max Distance
Rest 1:00
2:00 Row For Max Distance
Rest 1:00
1:00 Bike For Max Distance
Rest 1:00
1:00 Row For Max Distance
(27:00)

Then

For Quality
3 Rounds
:30 Weighted Wall-Sit
:30 Hollow Body Hold (on floor)
1:00 Rest

FOLLOW US ON SOCIAL

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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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