Monday 3/21

“Conditioning”

4 Sets:
AMRAP 8 minutes:
750m/500m Row
21 Push Press (95/65)
15 C2B Pull-ups
9 Burpee Box Jump Overs
– with time remaining, Max Cal Row
(38:00)

Silver: Pull-Ups
Bronze: Ring Rows/ Strict Asst. Pull-Ups

 

Tuesday 3/22

“Conditioning”

3 Rounds For Time:
25 Wall Balls (20/14)
75 Double Unders
Max Distance HS Walk (1 attempt)

Silver: (14/12), 2 Wall Walks
Bronze: (10/8), 75 Single Unders, 50 Plank Shoulder Taps

“Strength”

Back Squat
3×15
*Use the heaviest you can for each set
*Idea for weight- start ~ 55-60%

 

Wednesday 3/23

“Strength Conditioning”

Teams of 2
For Time:
60 Hang Power Cleans (155/105)
*Trade every 5 reps

Silver: 135/85
Bronze: 75/55

“Conditioning”

For Time:
Partner WOD
Teams of 2
8 Rounds (4 Each)
15/10 Calorie Bike
1 Suicide Run
* While 1 partner completes the round, the other is holding a plank
Then move right into:
12 120ft. KB Farmer Carries (70/53)
*Trade Carries
*Rig Length = 60ft

 

Thursday 3/24

“Conditioning”

3 Sets
AMRAP 5 Minutes
5 Dual DB Thruster (50/35)
10 TTB
15 Double-Unders
1:00 Rest
AMRAP 5 Minutes
12 Alt. Box Step-Ups (24/20)
9 Push-Ups
6 Ring Rows
Rest 1:00
(35:00)
*Alternate AMRAPS to finish 3 sets of each by the end

 

Friday 3/25

“Conditioning”

3RFT
500m Row
15Burpees to Target
30Alt. DB Snatches (50/35)

Silver: (40/25)
Bronze: 400m, 10 B2T, (20/15)

“Strength”

Deadlift
3×15 (Unbroken)
*Use the heaviest you can for each set
*Idea for weight- start ~ 55-60%

Superset W/
3×8/8 SA Bent Over Row
*Heavy

 

Saturday 3/26

“Conditioning”

3 Sets
In 6:00
400m Run
Then in Remaining Time, AMRAP
10 Front Squat (75/55)
15 Shoulder To Overhead (75/55)
20 AbMat Sit-Ups
Rest 2:00

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WODS 2/26/24

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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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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