Monday 11/20

“STRENGTH”

Every 2:00 x 5 Sets:
5-5-5-5-5 Clean Deadlifts

“CONDITIONING”

AMRAP 15 minutes
5 Squat Clean and Jerks (205/140)
50 Double Unders
500m Row

Silver: 155/105 lbs. + 50 Single Unders
Bronze: 95/65 lbs. + 50 Single Unders + 300m Row

Tuesday 11/21

“CONDITIONING”

AMRAP 5 minutes
15 Wall Balls (20/14)
15 KBS (70/53)
REST 4:00

AMRAP 5 minutes
15 C2B Pull-ups
15 Box Jump Overs (24/20)
REST 4:00

AMRAP 5 minutes
15 HSPU
15 Back Squats (95/65)

Wednesday 11/22

“CONDITIONING”

Teams of 2. Trade Every Minute:

AMRAP 10 minutes:
7/5 Calorie Row
7 Burpees Over Rower
7 Hang Power Snatches (75/55)

REST 2:00

AMRAP 10 minutes:
12/9 Calorie Bike
12 Wall Balls (20/14)
12 Push Press (75/55)

REST 2:00

AMRAP 10 minutes:
7 Shuttle Runs (d/b = 1)
7 Ground to Overheads (75/55)

Thursday 11/23

No Classes

Friday 11/24

“CONDITIONING”

Benchmark: Thanksgiving with the Girls

For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
-immediately into:

Helen’s House:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
-Immediately into:

Fran’s House:
15 Thrusters (95/65)
-Immediately Into:

Nancy’s House:
400m Run
15 Overhead Squats (95/65)
-Immediately into:

Grace & Isabel’s House:
20 Ground to Overheads (95/65)
-Immediately into:

Kelly’s House:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Saturday 11/25

“CONDITIONING”

Teams of 2. Trade reps as needed. Run together.
AMRAP 25 minutes
30 Power Cleans (135/95)
30 Bar Facing Burpees
30 Front Squats (135/95)
30 Toes to Bar
30 Push Jerks (135/95)

Every 5:00, run 400m together. Start the workout with a 400m Run.

Silver: 115/75 lbs.+ Pull-ups
Bronze: 95/65 lbs. + Ring Rows

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

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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