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”

AMRAP 15 minutes:
3-6-9..etc.
Box Jumps
Toes to Bar
30 Double Unders

Elite: 30/24” Box
RX: 24”/20” Box
Scaled: Step-ups/Hanging Knee Raises/60 Singles

Tuesday 2/20

“STRENGTH”

Every 1:30 x 8 sets (12 mins)
1 Clean Pull
1 Hang Squat Clean
1 Jerk

“CONDITIONING”

5 Rounds for Time:
6 Squat Cleans
9 Burpees Over Bar
12/9 Calorie Row

Elite: 185/125lbs, 15/12 Calorie Row
RX: 135/95lbs, 12/9 Calories
Silver: 95/65lbs
Bronze: 65/45lbs

Time Cap- 20 Mins

Wednesday 2/21

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 20 minutes
10 Shuttles (D+B=1)
20 Med Ball Sit-ups (Pass the ball)
30 Push Press
40 Calorie Bike

“ACCESSORY”

3 Sets, For Quality:
8/8 Single Leg RDL
1 Min Plank
15s Ring Support Hold

Elite: 115/85lb PP, 30lb WB
RX: 95/65lbs, 20Lb WB
Silver: 65/45lbs, 10lb WB

Thursday 2/22

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
Row 500/400m
8 Burpees Over Rower

REST 5:00

5 Sets:
AMRAP 3 minutes:
1000m/800m Bike Erg
10 Wall Balls

Elite: 12 Burpees, 30/20lb WB
RX: 8 Burpees, 20/14lb WB
Silver: 6 Burpees, 8 Wall-Balls
Bronze: 400/300m Row, 6 Burpees, 6 WB (light)

Friday 2/23

“STRENGTH/SKILLS”

EMOM 8

MIN 1: 6-8 Strict HSPU
MIN 2: 6-8 Barbell Bent Over Row

Elite: Add Weight
Scaled: Box Assisted, HS Hold On Wall

“CONDITIONING”

Double Diane / Open 18.4

21-15-9 Reps Of:

Deadlifts 225/155
Handstand Push-ups

Directly Into

21-15-9 Reps of:
Deadlift 315/205
1 x 50′ HS Walk Between Sets

12 Min Time Cap

Scaling Options: Box HSPU/Push Press, Bear Crawl For
Part 2
Deadlift Around 50% 1rm for Round 1
65% 1RM for round 2

Saturday 2/24

POWER HOUR

0:00-10:00
1 Mile run

10:00-17:00

AMRAP 7
12 Pull-ups/Ring Rows
12 ALT Goblet Lunges (53/35)

17:00-20:00 REST

20:00-27:00

EMOM 7
8 Goblet Squats + 5 Pushups (53/35lbs)

27:00-30:00 REST

30:00-40:00
1 Mile run

40:00-50:00

AMRAP
20 KB Bicep Curls
10/10 Front/Side Shoulder Raises
20 Sit-ups

Scaling: Run 1200m/Bike 3200m

FOLLOW US ON SOCIAL

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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