Monday 2/12

“STRENGTH”

EMOM 10

Min 1: 3 Front Squats (65-75% 1rm)
Min 2: 8-10 Bent Over Row

“CONDITIONING”

AMRAP 12
20 Single KB FR Walking Lunge (53/35lbs)
40 Double Unders

Elite: OH KB Walking Lunge
Silver: 44/25lbs, 80 Singles
Bronze: BW Lunge, 80 Singles

Accessories: 3x
20s L-Sit Hold/Tuck-up Hold
20s Superman Hold

Tuesday 2/13

“STRENGTH”

In A 12 Min Window:
Build to Heavy Clean and Jerk OTD
*C&J/split jerk tech in warm-up

“CONDITIONING”

“DT Inverted”
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Handstand Pushups

Time cap: 18 mins

Elite: 185/125 lbs, Wall-Facing HSPU
RX: 155/105 lbs
Silver: 135/95lbs, Pike HSPU
Bronze: 95/65lbs, DB Strict Press

Wednesday 2/14

“CONDITIONING”

2 x 15 Min AMRAPS

AMRAP 1
Partner 1: Row Calories
Partner 2: 20 KBS + 100′ Suitcase Carry

AMRAP 2
Partner 1: Bike Calories
Partner 2: 10 Box Jump-Overs + 15 Push-ups

Switch When Partner 2 Finishes Their Reps

Elite: 70/53lb KB, 30”/24”
RX: 53/35lb, 24”/20”
Silver: 44/25lb, 20”/16”
Bronze: 35/15lb, Step-ups

Rest 3 Mins b/t

Indy Option: Every 3 mins, Do 1 Round of P2
Work, Starting at 0:00

Thursday 2/15

“STRENGTH/SKILLS”

EMOM 8

MIN 1: 6-9 Strict Pull-ups
MIN 2: 6-9 Strict dip

Elite: Add Weight
Scaled: Band Assist/Box Dip

9-12-15 Reps of:
TTB
Burpees

-rest 1 min

9-12-15 Reps of:
Pull-ups
Single Arm DB Devils Press (50/35)

Friday 2/16

“CONDITIONING”

Chipper, for time:

1,000m/800m row
60 Air Squats
40 Sit-ups
20 Power Snatch 135/95
40 Sit-ups
60 Air Squats
1,000m/800m row

Elite: GHDs, 155/105lbs
Silver: 115/85lbs
Bronze: 65/45lbs

Saturday 2/17

“CONDITIONING”

AMRAP 25 Mins

25 Calorie Bike
25 Wall-Balls
25 Push Press

Every 5 mins, Run 200m With your Partner
Trade Reps As Needed

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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

Read More »

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

Read More »

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