Monday 11/13

“STRENGTH”

EMOM x 6 minutes:
O: 4 TnG Power Cleans + 12 Wall Balls
E: REST

In 10 minutes, find a 3RM Front Squat

“CONDITIONING”

For Time:
60 Bar Facing Burpees
30 Thrusters (95/65)

Silver: 75/55 lbs.
Bronze: 65/45 lbs.

Tuesday 11/14

“STRENGTH”

EMOM x 8 minutes:
O: 8 Push Jerks
E: 15/12 Calorie Bike

“CONDITIONING”

AMRAP 4 minutes
7 KBS (53/35)
7 Box Jumps w/ SD (24/20)
REST 2:00

AMRAP 4 minutes
7 Power Cleans (115/75)
7 HSPU
REST 2:00

AMRAP 4 minutes
7 C2B Pull-ups
7 Front Squats (115/75)

Silver: 35/25 lbs. + 20/16″ + 95/65 lbs.
Bronze: 25/15 lbs. + 16/12″ + 65/45 lbs.

Wednesday 11/15

“CONDITIONING”

Teams of 2. Trade Rounds.

AMRAP 12 minutes:
7 Power Snatch (95/65)
7 Calorie Row

REST 2:00

AMRAP 12 minutes:
9 Hang Power Cleans (95/65)
9 Calorie Bike

REST 2:00

AMRAP 12 minutes:
12 Wall Balls (20/14)
12 Calorie Row

Silver: 75/55 lbs. + 14/12 lbs.
Bronze: 45/35 lbs. + 12/10 lbs.

Thursday 11/16

“STRENGTH”

Every 2:00 x 5 Sets:
2 Snatch Pulls + 1 Power Snatch
+
Every 2:00 x 5 Sets:
3 Front Squats @ 30X1

“CONDITIONING”

AMRAP 9 minutes
3-6-9-12..etc. Deadlifts (185/135)
30 Double Unders

Silver: 135/95 lbs. + 60 Single Unders
Bronze: 95/65 lbs. + 30 Single Unders

Friday 11/17

“CONDITIONING”

For Time:
50 Calorie Row
10 Muscle Ups
40 Push Press (95/65)
8 Muscle Ups
30 Wall Balls (20/14)
6 Muscle Ups
20 Box Jump Overs (24/20)
4 Muscle ups
10 Squat Snatch (95/65)
2 Muscle Ups

Silver: C2B Pull-ups
Bronze: Ring Rows

Saturday 11/18

“CONDITIONING”

Teams of 2. Run Together. Trade Rounds.

AMRAP 22 minutes:
1-Mile Run
– with remaining time, AMRAP:
9 Thrusters (95/65)
7 Bar Facing Burpees
9 Calorie Row

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Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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