Monday 2/5

“STRENGTH”

Every 1:30 x 8 sets (12 mins)
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

“CONDITIONING”

5 Rounds for Time:
5 Overhead Squat (135/95)
10 Pushups
Time Cap: 18 minutes:

Elite: 185/125 lbs.
Silver: 95/65 lbs. | knee push-ups
Bronze: Front squat | Box Push-Ups | Step-Overs

Tuesday 2/6

“STRENGTH/SKILLS”

EMOM 8 minutes:
MIN 1: 5-8 Strict HSPU
MIN 2: 20s Hollow Hold
-Scale to box assisted HSPU, DB press

“CONDITIONING”

AMRAP 3 minutes x 5 Sets
12/9 Calorie Bike
6 Power Cleans (155/105)
Max Wall-walks in the remaining time
-rest 2 mins b/t sets

Elite: 15/12 cal | 225/155 lbs.
Silver: 115/85 lbs. | Halfway Wall Walk
Bronze: 9/6 cals | 75/55 lbs. | 10′ Bear Crawl

Wednesday 2/7

“CONDITIONING”

AMRAP 26 minutes:
3,6,9,12…etc
Burpee Pull-ups
Shuttle runs (from rig to wall and back)
Goblet Squats (53/35)

Switch with partner every min

Silver: 44/25lbs. | Burpee
Bronze: 25/15 lbs. | Burpee

Thursday 2/8

“STRENGTH”

Every 1:30 x 8 sets
1 Clean Pull
1 Hang Power Clean
1 Hang Squat Clean

“CONDITIONING”

EMOM 18 minutes:
Min 1: 3 Heavy Deadlifts (75-80%)
Min 2: 12/9 Calorie Row
Min 3: 15 V-Ups

Post-wod
Coach-led mobility

Elite: 14/12 Cal | GHDSU
Silver: 10/8 Cal | Sit-Ups
Bronze: 9/6 Cal | Sit-Up

Friday 2/9

“STRENGTH/SKILLS”

EMOM 8 minutes:
Min 1: 5-8 Strict CTB Pull-ups
Min 2: 5-8 Dips
Elite: add weight
Scaled: add bands

“CONDITIONING”

AMRAP 6 minutes:
4 Bar Muscle-Up
50 Double Unders

-rest 3 mins

AMRAP 6 minutes:
8 Chest to Bar Pull-Ups
30 Crossover Singles

-rest 3 mins

AMRAP 6 minutes:
Max Calorie Bike

Saturday 2/10

Teams of 2.  Trade Reps.  Run Together.

For Time:
5,000m row
1-Mile Run
200′ Burpee Broad Jump (down + back 2x)

Silver: 4,000m/800m/60 reps

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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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