Monday 12/12

“Strength”

Deadlift
Every 2:30 for 4 Sets
8 reps 80% of 5RM

“Conditioning”

4 Rounds For Time
12 Alt. Back Rack Reverse Lunge (115/75)
50 Double Under
15/10 Cal Bike
Rest 1:00

Silver: 85/65, 30 DU
Bronze: 45/35, 10/8 cal, 100 Singles

 

Tuesday 12/13

“Strength”

E2MOM x 5
3 Hang Muscle Snatch + 2BTN PJ

“Conditioning”

CrossFit Games Open 11.6 / 12.5 / 18.5
7 AMRAP
3 Thrusters (100/65)
3 C2B
6 Thrusters (100/65)
6 C2B
….continue adding 3 reps until clock stops

Silver: Pull-ups, 76/55
Bronze: Ring Rows, 45/35

Rest 3:00

4 sets
:30 Wall Walk
:30 off

 

Wednesday 12/14

“Conditioning”

Partner WOD
20 AMRAP – Trade Rounds
20/15 Cal Row
10 Bench Press (135/95)
5 Burpees Over Rower

Silver: 115/75
Bronze: 75/45

5:00 Rest

10 AMRAP – Trade Rounds
2 Shuttle Runs (d+b=1)
120 ft. Dual DB/KB OH Carry (50/35)

Silver: 35/25
Bronze: 25/15

*Shuttle runs must touch the ground
*The carries can be scaled to SA OH, or to front rack

 

Thursday 12/15

“Strength”

3 Sets
3PC+3HPC+3FS
70% of Complex

“Conditioning”
5 rounds for time of:
10 Toes To Bar
10 Kettlebell Goblet Squats, 53/35 lbs
15 Box Jumps, 24/20 in

Silver: 35/26lbs, 20/16″, 5 TTB
Broze: 26/15lbs, Step-Ups, Scaled TTB

 

Friday 12/16

“Strength”

E2MOM x 5
3 PP + 2 PJ

“Conditioning”

10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Hand-Release Push-Ups

Silver: Start at 8
Bronze: Seated Pull-Up, Banded, or Ring Row

Rest 5:00

8-6-4-2
Ring Dips
Alt. Pistols
V-Ups

Scale:
Keep feet on floor for assistance on dips.
Pistols can be any scaling option (SL box squat, SL touch down, band assisted…etc.
V-Ups can be gymnastics crunches

 

Saturday 12/17

“Conditioning”

5 Sets – Scramble the Order Each Set
A. 500/400m Row
B. 30 Double Unders*
C. 8 Front Squats (95/65)
D. 8 Bent Over Barbell Row (95/65)
E. 8 Deadlift (95/65)
Rest 2:00

Silver: 75/55
Bronze: 65/45
*60 Singles

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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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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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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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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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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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