Monday 1/29

“CONDITIONING”

10 x 1-minute Rounds of:
3 Thrusters (185/125)
3 Shuttle Runs (d/b = 1)
Max Effort C2B Pull-ups in sets of 5.
REST 1:00 Between Rounds

Silver: 135/95 lbs.
Bronze: 95/65 lbs.

Tuesday 1/30

“STRENGTH”

Every 2:00 x 5 Sets:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

“CONDITIONING”

3 Rounds for Time:
12-9-6 Wall Walks
500m Row
12-9-6 Bear Complex (135/95)

Silver: 95/65 lbs.
Bronze: 65/45 lbs.

Wednesday 1/31

“CONDITIONING”

AMRAP 30 minutes:
Max Meter Row

At 0:00, 30 Kettlebell Swings (53/35)
At 3:00, 30 Goblet Squats (53/35)
At 6:00, 30 Abmat Sit-ups
At 9:00, 30 Box Jumps (24/20)
At 12:00, 30 Push-Ups
At 15:00, 30 Kettlebell Swings
At 18:00, 30 Goblet Squats
At 21:00, 30 Abmat Sit-ups
At 24:00 30 Box Jumps
At 27:00, 30 Push-ups

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

Thursday 2/1

“CONDITIONING”

Minutes 0-7
AMRAP:
7 Hang Clean and Jerks (95/65)
7 Box Jump Overs (24/20)

Minutes 7-10
REST

Minutes 10-17
1RM Snatch

Minutes 17-20
REST

Minutes 20-27
AMRAP
10 Toes to Bar
30 Double Unders

Silver: 75/55 lbs. + 20/16″ + 60 Single Unders
Bronze: 45/35 lbs. + 16/12″ + 60 Single Unders

Friday 2/2

“CONDITIONING”

AMRAP 10 minutes:
1-2-3-4-5..etc.
Burpee
Back Squat (185/125)

REST 3 minutes

AMRAP 10 minutes:
1-2-3-4-5..etc.
Burpee
Shoulder Press (115/75)

REST 3 minutes

AMRAP 10 minutes:
1-2-3-4-5…etc.
Burpee
Deadlift (245/170)

Silver: 135/115 lbs. + 75/55 lbs. + 185/125 lbs.
Bronze: 95/65 lbs. + 65/45 lbs. + 135/95 lbs.

Saturday 2/3

“CONDITIONING”

Teams of 2. Trade Reps. Run Together.

AMRAP 25 minutes:
50 Calorie Row
200m Run
50 Wall Balls (20/14)
400m Run
50 Kettlebell Swings (53/35)
600m Run
50 Box Jump Overs (24/20)
800m Run

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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