Monday 12/13

“Strength”

E2MOM x 4
3 Bench Press @80%

“Conditioning”

4 Rounds
1:00 Max Calorie Row
Rest:30
1:00 Max Burpees
Rest:30
1:00 Max Box Jump Overs (24/20)
Rest:30
(18:00)

Rest 3:00

EMOMx6
Min 1: 10 Barbell Bicep Curls
Min 2: 10 Banded Tricep Extensions

 

Tuesday 12/14

“Strength”

E2MOM X 4
3 Deadlift @ 80%
*Not TNG
*Reset each rep
*Don’t drop from the top

“Conditioning”

Open 15.1
10min AMRAP
15 TTB
10 Deadlift (115/75)
5 Snatches (115/75)

Silver: (95/55)
Bronze: (45/35) or Cleans

Rest 3:00

3 sets
3 Reps 10 Second Pause Back Squat (30-40%)
5/5 Alternating Cossak Squats (weighted or non-weighted)

 

Wednesday 12/15

“Conditioning”

Partner WOD
Min 0-6
Max M Bike
Trade Every Minute
Min 6-12
Max Double Unders
Trade Every Minute
Min 12-18
Max Partner Wall Sit-Ups (20/14)
Min 18-24
Max 60 ft. Shuttle Runs
Trade Every 4 (or 2 Down And Backs)
Min 24-30
Forearm Plank
Trade Every 1:00

 

Thursday 12/16

“Strength”

E2MOM X 5
2 Power Clean + 2 Jerk
*Build in weight each set

“Conditioning”

20min AMRAP
2 Ring/Bar MU (4 C2B)(4 Ring Row)
4 HSPU (4 Box HSPU)(4 Seated Shoulder Press)
8 Kettlebell Swings (70/53)(53/44)(35/25)

 

Friday 12/17

“Strength”

E2MOM X 4
3 Front Squat @80%

“Conditioning”

7min AMRAP
3 Thrusters 75/55
3 Pull-Ups
*add 3 reps each round to each movement

Rest 5:00

7min AMRAP
10 Air Squats
10 V-Ups

 

Saturday 12/18

“Conditioning”

800 Meter Run
25 KB Suitcase Deadlift (choose weight)
25 Box Step-Ups, 24/20
600 Meter Run
20 KB Suitcase Deadlift
20 Box Step Ups, 24/20
400 Meter Run
15 KB Suitcase Deadlift
15 Step-Ups, 24/20
200 Meter Run
10 KB Suitcase Deadlift
10 Box Step-Ups, 24/20

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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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