Monday 2/14

“Strength”

E2MOM x 4
3 Strict Press + 3 Push-Press
*Go heavier than last week

“Conditioning”

9 AMRAP
Grab Your Valentine! Teams of 2
2 Power Clean and Jerks (185/135)
14 Box Jumps (24/20)
7 HSPU
*Trade Movements

Silver: 135/95, Pike HSPU
Bronze: 95/65, Hand-Release Push-Ups

 

Tuesday 2/15

“Strength”

Back Squat
3×2 @ 85-90%

“Conditioning”

18 EMOM
Min 1: 6-10 C2B PU
Min 2: 5/5 Pistols
Min 3: 15/12 Cal Row

 

Wednesday 2/16

“Strength Conditioning”

75 Burpees for Time
EMOM perform 3 S2O (155/110)
Bar starts on the ground
Start with S2O

Silver: 115/85
Bronze: 75/55

Rest 5:00

“Conditioning”

For Time:
3-6-9.
Wall Walks
75-50-25
Double Unders

 

Thursday 2/17

“Strength”
Deadlift
4 Sets of 10 Unbroken Reps
*Rest 2:00 between sets
*Challenging weight with maintaining perfect form
*If you round, you must drop weight
(15:00)

“Conditioning”
For Time:
100 Russian KBS (53/35)
80 Hollow Body Rocks
60 Goblet Alt. Reverse Lunges (53/35)
40 Sit-Ups

 

Friday 2/18

“Conditioning”

12 AMRAP
10 SA DB Thruster Left (50/35)
5 Bar Muscle-Up
10 SA DB Thruster Right
15 Toes To Bar (50/35)

Rest 5:00

“Strength”

in 15:00
Build to a heavy 1RM Thruster
*from the rack

 

Saturday 2/19

“Conditioning”

20 min AMRAP
400m Run
15 Push-Ups
15 Box Jumps

FOLLOW US ON SOCIAL

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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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