Monday 12/20

“Strength”

E2MOM x 4
2 Deadlift @ 85%

“Conditioning”
5:00 AMRAP
15 Wallball (20/14)
40 Double Under
Rest 1:00
5:00 AMRAP
12/10 Bike Cal
15 Box Jumps (24/20)
Rest 1:00
5:00 AMRAP
15 Wallball (20/14)
40 Double Under
Rest 1:00
5:00 AMRAP
12/10 Bike Cal
15 Box Jumps (24/20)

 

Tuesday 12/21

“Strength”

E2MOM X 4
2 Bench Press @ 85%

“Conditioning”

For Time
70 Burpees
60 Sit-Ups
50 Kettlebell Swings (70/53)
40 Pull-Ups
30 HSPU
20:00 Cap

Silver: Box HSPU/ Ast. Pull-Ups/ (53/44)
Bronze: Push-Ups/Ring Rows/ (35/25)

 

Wednesday 12/22

“Conditioning”

Teams of 2.

Trade Every 10 reps.

AMRAP 15 minutes
30 Calorie Row
30 Single Arm DB Thrusters (50/35)
30 Toes to Bar

REST 5:00

AMRAP 15 minutes:
30 Calorie Row
30 Single Arm Alt. DB Snatch (50/35)
30 Single Arm DB OH Walking Lunge (50/35)

 

Thursday 12/23

“Strength”

E2MOM x 4
2 Front Squat @ 85%

“Conditioning”

5 Sets:
AMRAP 2 minutes:
5 Power Cleans (135/95)
10 Front Squats (135/95)
Max Shuttle Runs in Remaining Time:
REST 2:00

 

Friday 12/24

“Conditioning”

27-21-15-9
Row Calorie
Box Jump Over (24/20)

“Strength”

Ever :90 x 6
3 Push-Jerks
*Build in weight each set

FOLLOW US ON SOCIAL

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WODs 8/15

Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters

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WODs 8/8

Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support

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WODs 8/1

Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

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WODs 7/25

Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements

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WODs 7/18

Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift

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