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 Cal Bike
Min 4: Rest

Elite: 18/15 cal bike, 5 BMU
Silver: 40/30lbs, 12/9 Calorie Bike, Hanging
Knee Raises
Bronze: BW Step-Overs, Candlesticks

Tuesday 2/27

“STRENGTH”

EMOM 10
Min 1: 5 Bench Press
Min 2: DU Practice
-Build to Heavy 5 Of the Day

“CONDITIONING”

8 Rounds For Time:
8 Thrusters (95/65lbs)
32 Double- Unders

12 Min Time Cap

Elite: Go Faster
Silver: 75/55lb, 64 Singles
Bronze: 45/35lb, 64 Singles

Wednesday 2/28

“CONDITIONING”

For Time:

3k Row
80 KBS (53/35)
60 Sit-ups
40 Burpees Over Bar
20 Deadlifts (155/105)
3k Bike

Partner Option: Trade Reps As Needed
Indy Option: Cut Reps in Half

Time Cap: 30 Mins

Silver: 44/25lbs KB, 135/95 DL
Bronze: 25/15lb KB, 95/65 DL

Thursday 2/29

Mobility WOD

EMOM 24

Min 1: Easy Bike
Min 2: 30s Pigeon Pose Each Side
Min 3: 8 Empty Bar Back Squats
Min 4: Easy Bike
Min 5: 120′ OH Carry/Side
Min 6: Banded Shoulder Stretch

Friday 3/1

Open WOD 24.1

Saturday 3/2

Will be programmed 3/1.

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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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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