Monday 3/6

“Strength”

3 Eccentric Front Squat
E2MOM x 5
5 Reps @60-70% 1 RM

“Conditioning”

6 Rounds for Time:
3 Power Cleans (135/95)
5 Front Squats (135/95)
7 S2O (135/95)
500m Bike

Silver: 95/65
Bronze: 75/55

Tuesday 3/7

“Strength”

EMOM x 10
Min 1: 6/6 Single Arm DB Strict Press
Min 2: 6/6 Single Arm Bent Over Row

“Conditioning”

3 Sets
3min AMRAP
4 Shuttle Runs (d/b=1)
Then in time remaining, AMRAP
8 Ring Rows or Inverted Rows
8 Push-Ups
Rest 1:30

 

Wednesday 3/8

“Conditioning”
Teams of 2. Switch as needed

As Many Reps as Possible in 20 minutes
50 KBS (53/35)
50 Goblet Squats (53/35)
50 Toes to Bar
100 Calorie Row
50 Toes to Bar
50 Goblet Squats
50 KBS (53/35)

Scaled
35 KBS (35/25)
35 Goblet Squats (35/25)
35 Hanging Knee Raises
50 Calorie Row
35 Hanging Knee Raises
35 Goblet Squats (35/25)
35 KBS (35/25)

 

Thursday 3/9

“Strength”

Halting Clean Deadlift
*Pause at knee for 3 seconds
5×3 at 65% 1 RM Clean

“Conditioning”

For Time:
2K Bike
40 Burpees Over Barbell
30 Alternating Dumbbell Snatch (50/35)
20 Cleans (135/95)
10 Strict HSPU
Time Cap: 20mins

Silver: 35/25 DB, 115/85 Clean, Box HSPU
Bronze: 30/20DB, 75/55 Clean, HRPU

 

Friday 3/10

“Strength”

Front Rack Box Step-Up
E2MOM x 8 Mins
12 Alternating Reps (6/6)
* Box is knee height

“Conditioning”

15min EMOM
Min 1: 5/3 Muscle-Ups
Min 2: 50 Double Unders
Min 3: 12 V-Ups

Scaled
15min EMOM
Min 1: 6-8 Strict Pull-Ups/Ring Rows
Min 2: 50 Single Unders
Min 3: 12 Gymnastics Crunches

 

Saturday 3/11

“Conditioning”

5 Rounds For Time
500m Row
10 Devils Press (35s/25s)
1000m Bike
Rest 1:00

Silver: 25s/15s
Bronze: 400m Row, 800m Bike, 25s/15s

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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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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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