Monday 3/14

“Strength”

In 20:00
Hang Power Clean
3×5 @65%
Power Clean
3×3 @75-80%
Rest ~90secs between sets

“Conditioning”

10 Rounds For Time:
5 Deadlift (135/95)
7 Push-Ups
9 Sit-Ups

 

Tuesday 2/15

“Strength”

Back Squat
E2MOM x 8
6 reps @ 65-70%

“Conditioning”

AMRAP 9 minutes
50 Wall Balls (20/14)
40 S2O (75/55)
30 Alt. Pistols
20 Box Jumps w/ SD (30/24)

 

Wednesday 3/16

“Conditioning”

20 EMOM
Min 1: 20/15 Calorie Row
Min 2: 15 Burpees

Scaled
20 EMOM
Min 1: :45 Max Calories
Min 2: :45 Max Burpees

“Finisher”
3 Rounds
15 Banded Face-pulls
5/5/5 Lying Y-T-W (2.5-5lbs or no weight)
10 Dumbbell Curls (unison)
:20 Plate Front Raise Hold

 

Thursday 3/17

“Strength”

Split Jerk
In 15:00
5×3 @ 65-70%
*From the rack

“Gymnastics Strength”
5 Rounds For Quality
5 Strict HSPU
7 Ring Dips
9 Hollow Body Rocks

 

Friday 3/18

“Strength”

E3MOM x 5
5 Deadlift @ 65-60%
5 Strict Pull-Ups

“Conditioning”

Partner WOD
Trade Every 10 Reps
15 AMRAP
20 Cal Bike
20 TTB
20 KBS (53/35)
20 Goblet Reverse Lunges (53/35)

 

Saturday 3/19

“Conditioning”

5 Rounds:
50 Double Unders/ 50 Single Unders
20 Air Squats
15 Dumbbell Push-Press
1:00 Rest

“Finisher”

Tabata:
Plank Shoulder Taps
Tabata:
Sit-Ups

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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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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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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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