Monday 3/11

“STRENGTH”

Every 90s x 8 Sets (12 Mins)
1 Clean Pull
1 Hang Power Clean
2 Front Squat

“CONDITIONING”

5 Rounds for Time:
8 Power Cleans
10 Lateral Burpee-Over-Bar
12 Pull-ups

Time cap: 15 mins

Elite: 185/125lbs, 15 CTB Pull-ups
RX: 135/95lbs
Silver: 95/65lbs, Ring Rows
Bronze: 75/55lbs, Ring Rows

Tuesday 3/12

“STRENGTH”

EMOM 10
Min 1: 5 Strict Press
Min 2: 8/8 Single Arm KB Row

“CONDITIONING”

10-9-8-7-6…to 1 Reps Each of:
Box Jump-Overs
Push Press
*15/12 Calorie Bike b/t rounds

Time Cap: 30 Mins

Elite: 30”/24”, 155/105lbs 20/15 cals
RX:24”/20”, 115/85lbs
Silver: 20”/16”, 95/65lbs, 12/9 cals
Bronze: Step-ups, 45/35lbs, 12/9 cals

Wednesday 3/13

“CONDITIONING”

AMRAP 10
4 Power Snatch
8/6 Calorie Row

-Rest 2 Mins

AMRAP 10
2 60′ Shuttle Runs (d+b=1)
12 Partner Pass Wall-Balls

-Rest 2 Mins

For time:
100 Burpees to plate (partner)
Or
50 Burpees to plate (INDY)

8 min cap

Partner Option: Trade Rounds
Indy Option: Rest 1:1

RX: 95/65lbs, 20/14lb
Silver: 75/55lb, 16/12lb
Bronze: 45/35lb, 14/10lb

Thursday 3/14

Conditioning/Active Recovery

EMOM 20
Min 1: Bike 12/9 Calories
Min 2: 50 Single Unders
Min 3: Row 12/9 Calories
Min 4: 30s Plank

Accessories: 3 Sets
15 Med Ball HS Curls
20 Bicep Curls
20 Banded Tricep Pushdowns

Friday 3/15

Open Workout 24.3
Final Week of the Open!

Saturday 3/16

TBD Based on Friday’s Workout

FOLLOW US ON SOCIAL

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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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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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