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 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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