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:

Burpee Box Jump Overs
HSPU
25′ HSW or Bear Crawl After Each Round

Time Cap: 25 Mins

Elite: 30”/24”, SHSPU
RX: 24”/20”, Kipping
Silver: Low Box or Step-over, Strict Press
Bear Crawl
Beginner: Burp to Plate, DB Press, Bear
Crawl

Tuesday 3/26

“STRENGTH”

E2MOM x 5 sets (10 Mins)
3 Pause Back Squats
72% of 1RM

“CONDITIONING”

4 x AMRAP 4

250/200m Row
12 Deadlifts
8 Hang Power Cleans
-Max Reps Double Unders

Rest 3 Mins b/t

Elite: Hang Squat Clean 155/105, 20/14lb
WB
Rx: 95/65lbs, 20/14lb to 10’/9′ Target
Silver: 75/55lb, 14/10lb WB, Singles
Beginner: 45/35lb, Light WB, SIngles

Wednesday 3/27

“CONDITIONING”

For time:
20 Burpee Shuttle Runs (60′)
40 Med Ball Sit-ups (Partner)
60 Box Jump Overs
40 Med Ball Sit-ups (Partner)
20 Burpee Shuttle Runs

Every 3 Mins, BOTH Partners
Must do a 10/8 Cal Bike Sprint
Before Continuing

*Start on the 0:00
Trade Reps as-needed

Rx: 20/14lb WB, 24”/20”
Scaled: 8/6 Cal Bike, Step-over
Beginner: Step-overs,

Thursday 3/28

“STRENGTH”

EMOM 8
Min 1: 4 Pull-up Negatives
Min 2: 10 Hollow Body Rocks

“CONDITIONING”

For Time:

3 Rounds of:
8 Clean and Jerks (75/55lbs)
8 Toes-To-Bar

-rest 2 min

3 Rounds of:
6 Clean and Jerks (95/65lbs)
6 Pull-ups

– rest 2 min

3 Rounds of:
4 Clean and Jerks (135/95lbs)
4 Chest-to-Bar Pull-ups

Time Cap: 25 Mins

Elite: 95/135/185 M, 65/95/125 F
Pull-up/CTB/BMU
Silver: +5-10lbs per Round
Beg: Clean and Press, +5/10lbs per round

Friday 3/29

“STRENGTH”

E90s x 8 Sets: (12 Mins)
Odd Sets: 10 Strict Press
Even Sets: 5/5 Deficit Reverse Lunge
(Goblet Style Lunge)

“CONDITIONING”

21-15-9

Calorie Row
Wall Balls

Elite: Go Faster
Rx: 20/14lb
Silver: 14/10lb
Beg: Hit Depth + Target

Saturday 3/30

HERO WOD

“Chad Walker”
Texas State Trooper

AMRAP 21

14 Pull-ups
5 Deadlifts (315/225)
85 Double Unders

Silver: Ring Rows, 70% 1rm Deadlift
Single Unders

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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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