Tuesday 12/26

“STRENGTH”

5 x 3 Front Squats

“CONDITIONING”

3 Rounds for Max Reps:
:45 Calorie Row
:15 REST
:45 Wall Balls (20/14)
:15 REST
:45 Calorie Bike
:15 REST
:45 KBS (53/35)
:15 REST

Wednesday 12/27

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 20 minutes:
70 Calorie Bike
60 Box Jumps w/ SD (24/20)
50 Push Press (95/65)
40 Walking Lunge Steps
30 HSPU
20 Deadlifts (185/135)

Thursday 12/28

“CONDITIONING”

AMRAP 14 minutes
7 Muscle Ups
50 Wall Balls (20/14)
100 Double Unders

REST 5:00

In 10 minutes, build to a heavy:
3-Rep Push Jerk

Friday 12/29

“CONDITIONING”

For Time:
21-15-9
Burpee
Toes to Bar
REST 2:00

For Time:
15-12-9
Power Cleans (135/95)
C2B Pull-ups
REST 2:00

For Time:
12-9-6
OHS (135/95)
Calorie Row

Saturday 12/30

“CONDITIONING”

Teams of 2. Trade every 1:00

AMRAP 10 minutes
15 Hang Power Cleans (95/65)
15 Calorie Row
REST 2:00

AMRAP 10 minutes
15 Calorie Bike
15 Push Press (95/65)
REST 2:00

AMRAP 10 minutes
15 Thrusters (95/65)
15 Toes to Bar

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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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