Monday 1/8

“CONDITIONING”

AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (20/14)

REST 2:00

AMRAP 4 minutes:
Max Squat Cleans (135/95)

REST 2:00

AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (20/14)

REST 2:00

AMRAP 4 minutes:
Max Power Snatches (135/95)

Silver: 14/12 lbs. + 115/75 lbs.
Bronze: 12/10 lbs. + 75/55 lbs.

Tuesday 1/9

“STRENGTH”

Every 2:00 x 5 Sets:
3 Halting Snatch Deadlifts
(2s pause below the knee)

“CONDITIONING”

3 Rounds for Time:
500m Row
15 Pull-ups
15 Box Jump Overs (24/20)

Silver: 20/16″
Bronze: 16/12″ + Ring Rows

“FINISHER”

Tabata Abmat Sit-ups

Wednesday 1/10

“CONDITIONING”

Teams of 2. Trade Every 10 reps.

AMRAP 20 minutes:
100 Double Unders
80 Kettlebell Swings (53/35)
30 Calorie Row
60 Front Squats (95/65)
40 Toes to Bar
30 Calorie Row

Silver: Single Unders + 35/25 lbs. + 75/55 lbs.
Bronze: Single Unders + 35/25 lbs. + 65/45 lbs.

Thursday 1/11

“CONDITIONING”

AMRAP 2 minutes:
500m Bike
Max Clean and Jerks (135/95)

REST 2:00

AMRAP 4 minutes:
1k Bike
Max Clean and Jerks (155/105)

REST 2:00

AMRAP 8 minutes:
2k Bike
Max Clean and Jerks (185/125)

Silver: 115/75 + 135/95 + 155/105 lbs.
Bronze: 65/45 + 95/65 + 115/75 lbs.

Friday 1/12

“STRENGTH”

In 10 minutes, build to a heavy:
10-rep Bench Press

REST 2:00

Every 1:30 x 4 Sets:
8 Reps @ 90% from above

“CONDITIONING”

For Time:
2k Row TT

Silver: 1500m
Bronze: 1500m

Saturday 1/13

“CONDITIONING”

Teams of 2. Run Together. Trade Reps.

For Time:
1-Mile Run
25 Wall Balls (20/14)
25 Burpees
800m Run
50 Wall Balls (20/14)
50 Burpees
400m Run
75 Wall Balls (20/14)
75 Burpees

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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