Monday 1/31
“Strength”
Backsquat
In 15:00
1×8 @ 50%
1×6 @ 60%
1×4 @ 70%
3×4 @ 75-80%
“Conditioning”
2 Rounds:
30 Squat Cleans (95/65)
250m Row
Silver: 75/55
Bronze: 55/45
Tuesday 2/1
E2MOM x 5
3 Strict Press + 2 Push Press + 1 Jerk
Build in Weight
“Conditioning”
AMRAP 10 minutes
60 Bar Facing Burpees
30 OHS (120/90)
10 Muscle Ups
Silver: 95/75, C2B
Bronze: 45/35, PU
Wednesday 2/2
“Conditioning”
3 sets each for time
500m Row
30 Box Jumps (24/20)
20 Deadlift (155/105)
Rest 5:00
Silver: 115/85
Bronze: 95/65, 400m
Thursday 2/3
“Strength”
EMOM x 9
Min 1: 5-8 Candle Stick Roll-Up
Min 2: 8-10 Strict TTB
Min 3: :20-:30 Top Of Support Ring Hold
“Conditioning”
For Time:
2K Bike
Then
3 sets:
50 Unbroken Double Unders
Then
10 Wall Walks
*Run in waves. As first wave finishes bike, the second wave can hop on behind them.
*Have to restart you 50 if you trip up
Friday 2/4
“Conditioning”
For Time:
25 HSPU
12 burpees
50 Hanging cleans(95/65)
12 burpees
75 Pull ups
12 burpees
100 push ups
12 burpees
125 sit ups (anchored feet)
12 burpees
150 air squats
15 burpees
Saturday 2/5
“Conditioning”
Partner WOD
3 Rounds
50/40 Calorie Bike
50 Alt. Plate OH Walking Lunges (35/25lb)
50 Plate Ground To Overhead (35/25lb)
* Trade Reps as Needed
