Monday 3/13

“Strength”

EMOM x 10
Min 1: 7/7 Single Arm Strict Press
Min 2: 7/7 Single Arm Bent Over Row

“Conditioning”

3 Rounds For Time:
25 Calorie Row
20 Box Jump Overs (24/20″)
15 Push-Jerks (135/95)

Silver: (20/16″), 115/75
Bronze: Step-Overs, 75/55

“Tabata Work”

4 sets
:20 on/:30 off
Negative Pull-Ups (3second)

 

Tuesday 3/14

“Strength”

3 Eccentric Front Squat
E2MOM x 5
4 Reps @75% 1 RM

“Conditioning”

5min AMRAP
7 Power Snatch (95/65)
7 Pull-Ups

Rest 2:00

5min AMRAP
7 Power Snatch (115/85)
5 Chest To Bar Pull-Ups

Rest 2:00

5min AMRAP
7 Power Snatch (135/95)
3 Bar Muscle Ups

Silver: W = 55/65/75, M=75/85/95
Bronze: (55/45), no weight increases

 

Wednesday 3/15

“Conditioning”

25min AMRAP: Partner, Trade As Needed
3K Bike
50 Bench Press (135/95)
3K Bike
200 Double Unders
3K Bike
50 Deadlift (225/155)
3K Bike
50 Burpees

Silver: 95/65 Bench, 185/105DL
Bronze: 75/55 Bench, 135/85 DL

Rest 3-5mins

9min EMOM
Min 1: :45 Plank
Min 2: :45 Hollow Body Rock
Min 3: :20 Ring Support Hold

 

Thursday 3/16

“Strength”

Front Rack Box Step-Up
E2MOM x 8 Mins
12 Alternating Reps (6/6)
* Box is knee height
*5-10lb increase from week 1

“Conditioning”

For 20 minutes, alternate between :40 on/:20 off for max reps
3 Wall Walks
10 Toes to Bar
15 Wall Balls (20/14)

Silver: TTB Progression, 14/12WB
Bronze: HKR, 10/8WB

 

Friday 3/17

“Strength”

Halting Clean Deadlift
*Pause at knee for 3 seconds
5×3 at 70% 1 RM Clean

“Conditioning”

14 Minute EMOM
Min 1: 5 Cleans (60-70% 1 RM)
Min 2: 15/12 Calorie Row

 

Saturday 3/17

“Conditioning”

Loredo
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Lunges
Run 400m

Can do workout solo or partner
For partner, split reps evenly and run together

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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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