Monday 12/18

“STRENGTH”

Every 2:00 x 5 Sets:
3 Front Squats building to a heavy set

“CONDITIONING”

3 Rounds for Time:
500m Row
50 Double Unders
1k Bike
15 Thrusters (95/65)

Silver: 100 Single Unders + 75/55 lbs.
Bronze: 50 Single Unders + 65/45 lbs.

Tuesday 12/19

“CONDITIONING”

AMRAP 5 minutes:
7 C2B Pull-ups
7 Burpee Box Jumps (24/20)
REST 2:00

AMRAP 5 minutes:
7 Power Snatch (95/65)
7 Wall Balls (20/14)
REST 2:00

AMRAP 5 minutes:
7 OHS (95/65)
7 T2B

Silver: Pull-ups + 20/16″ + 75/55 lbs.
Bronze: Ring Rows + 16/12″ + 65/45 lbs.

Wednesday 12/20

“CONDITIONING”

12 Days of Christmas

1 Clean and Jerk (155/110)
2 Muscle Ups
3 HSPU
4 Pistols (2/2)
5 Burpees
6 Goblet Squats (70/53)
7 KBS (70/53)
8 DL (155/110)
9 Toes to Bar
10 Wall Balls
11 Box Jumps
1200m Row

Perform like the song:
1, 2-1, 3-2-1, 4-3-2-1, etc.

Thursday 12/21

“CONDITIONING”

5 Sets:
:30 on/:30 off Max Distance Bike

REST 2:00

AMRAP 5 minutes:
Max Meter Row

REST 5:00

AMRAP 10 minutes:
30 Double Unders
15 Power Cleans (75/55)
10 Handstand Push-ups

Silver: 60 Single Unders + 65/45 lbs. + Asst. HSPU
Bronze: 60 Single Unders + 45/35 lbs. + Push-Ups

Friday 12/22

“CONDITIONING”

10 Rounds of:
:30 Max Burpees
REST :30
:30 Max Thrusters (95/65)
REST :30

REST 5:00

For Time:
100 Abmat Sit-ups

Saturday 12/23

“CONDITIONING”

Teams of 2. Follow the leader.

AMRAP 10 minutes:
3-6-9-12…etc.
Calorie Row
Push Press (115/75)

REST 1:00

AMRAP 10 minutes:
3-6-9-12…etc.
Calorie Bike
Front Squat (115/75)

REST 1:00

AMRAP 10 minutes:
1-2-3-4-5…etc.
10m Sprints

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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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