Monday 12/11

“CONDITIONING”

EMOM 10 minutes
150m Row
Maintain Negative Splits

REST 2:00

10 x :30 on/:30 off Erg Bike

REST 2:00

EMOM 10 minutes
O: Shuttle Runs (d/b = 1)
E: 4 Farmer Carrys (d/b = 1)

Tuesday 12/12

“STRENGTH”

In 10 minutes, build to a heavy:
Power Clean + TnG Squat Clean + Jerk

“CONDITIONING”

AMRAP 15 minutes:
5 Power Cleans (155/110)
10 Toes to Bar
20 Walking Lunge Steps

Wednesday 12/13

“CONDITIONING”

Teams of 2. Trade Movements.

AMRAP 8 minutes:
15 Box Jumps (24/20)
15/12 Calorie Row
15 Push-ups

REST 2:00

Trade Rounds:
AMRAP 8 minutes:
4 Deadlifts (225/155)
4 Bar Facing Burpees

REST 2:00

Trade Reps:
AMRAP 8 minutes:
30 Calorie Bike
30 Handstand Push-ups

Thursday 12/14

“CONDITIONING”

3 Sets:
AMRAP 2 minutes:
30 KBS (53/35)
Max Calorie Bike
REST 2:00

REST 5:00

3 Sets:
AMRAP 2 minutes:
30 Shoulder to Overhead (115/75)
Max Calorie Row
REST 2:00

Friday 12/15

“STRENGTH”

In 10 minutes, build to a moderate:
2-Rep Back Squat

“CONDITIONING”

Benchmark: Open 12.4

AMRAP 12 minutes:
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-Ups

Saturday 12/16

“CONDITIONING”

Teams of 2. Trade Reps. Run Together.

AMRAP 22 minutes:
35 Toes to Bar
35 Power Cleans (95/65)
400m Run
35 Box Jumps (24/20)
35 Burpees

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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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