Monday 1/3

“Strength”

Deadlift
In 15:00
1×8 @50%
1×6 @ 60%
1×4 @ 70%
1×2 @80%
1×1 @90%
3×1 @ 95%
(Rest :90 between 95% reps)

“Conditioning”

3 Sets
2:00 Max M Row
2:00 AMRAP
10 Push-Press (95/65)
5/5 Back Rack Forward Lunge (95/65)
2:00 Rest

 

Tuesday 1/4

“Strength”

Every :90 x 6
1 Power Snatch + 1 Hang Squat Snatch
Build in Weight

“Conditioning”

16 min EMOM (Max Reps)
1:00 TTB
1:00 Double Unders
1:00 Wallball (20/14)
1:00 Rest

 

Wednesday 1/5

“Conditioning”

Partner WOD

12min AMRAP
Trade Movements
12/10 Cal Bike
12 Dual DB Front Squat (40s/30s)
8 HSPU (or Box HSPU)

Rest 5:00

12min AMRAP
Trade Movements
12/10 Cal Bike
12 Ring Rows
4/4 Alt. Pistols (or Box/Band Ast. Pistol)

 

Thursday 1/6

“Conditioning”

12min AMRAP
10/10 SA Alt. DB Power Clean (50/35)
15 Box Jumps (24/20)
10 Burpees Over Dumbbell
Immediately Into Strength

“Strength”

in 9:00
Build to a heavy 1 rep
Clean and Jerk

 

Friday 1/7

“Strength”

Bench Press
In 15:00
1×8 @50%
1×6 @ 60%
1×4 @ 70%
1×2 @80%
1×1 @90%
3×1 @ 95%
(Rest :90 between 95% reps)

“Conditioning”

3 Rounds For Time:
12 Shuttle Runs (60ft.)
21 KBS (53/35)
12 Pull-Ups

 

Saturday 1/8

“Conditioning”

Every 6 mins for 30mins
400m Run
15 Back Squats (40-50% 1RM)
10 Push-Ups
15 Sit-Ups

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WODs 10/31

Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

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WODS 10/24

Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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