Monday 4/1

“STRENGTH”

E2MOM x 5 sets (10 Mins)
8 Back Squats
65-70% of 1RM

Ascending AMRAP for 12 mins
3 Power Cleans
3 Box Jumps
1 Wall-Walk
6 Power Cleans
6 Box Jumps
2 Wall-Walks
9 Power Cleans
9 Box Jumps
3 Wall-Walks
… + reps in Same Pattern for 12 Mins

RX+: 135/95, 30”/24”
RX: 95/65, 24”/20”
Fitness: 75/55, Modified WW, 20”/16”
Novice: 45/35, Step-ups, Inchworms

Tuesday 4/2

“CONDITIONING”

Bring a Buddy Day

AMRAP 20

10 Wall-Balls
20 Calorie Row
30 Sit-ups
40 Double Unders

Accessories: 3 Sets
20s Side Plank Hold
Max Set of Strict Pull-ups/Ring Rows
10 Supermans

Rx+: 30/20lb WB to 10, GHDSU
Rx: 20/14lb WB to 10’/9′
Fitness: 14/10lb WB, 80 Double Unders
Novice: 10/8lb WB, 80 Singles

Wednesday 4/3

“CONDITIONING”

8 Min Partner AMRAPS

AMRAP 8
5 Devils Press
10 Burpees Over DBs
– Rest 2 –

AMRAP 8
10/8 Calorie Row
5 Burpees Over Rower
– Rest 2 –

AMRAP 8
5 Dual DB Shoulder to Overhead
10 Dual DB Deadlifts
– Rest 2 –

AMRAP 8
Max Calorie Bike Erg
– Rest 2 –

Trade Rounds w/ Partner, Work Together
On Bike

Rx+: 70/50lb DBs
Rx: 50’s/35lb DBs
Fitness: 40’s/20lb DBs,
Novice: 25’s/10 lb DBs

Thursday 4/4

“STRENGTH”

E2MOM x 5 sets (10 Mins)
6 Bench Press @ 75%

“CONDITIONING”

AMRAP 3 Mins x 4 Sets
3 OHS
6 Pull-ups
9 Front Squat
-Max 25′ Shuttle Runs in Time remaining

Rest 1 Min b/t Sets
Score is total # of Shuttle Runs (d+b=1)

Rx+: 155/105, BMU
Rx: 95/65
Fitness: 75/55, Jumping Pull-ups
Novice: 45/35, Ring Rows

Friday 4/5

“STRENGTH”

E90s x 8 Sets: (12 Mins)
Odd Sets: 8 Strict Press
Even Sets: 5/5 Deficit Reverse Lunge
(Add From Last Week)

“CONDITIONING”

5 Rounds for Time:

8 Thrusters
12 Toes-To-Bar

Rx+: 135/95lbs
Rx: 95/65lbs
Fitness: 85/55lb, Hanging Knees to Elbows
Novice: 45/35lb, Hanging Knee Raises

Time Cap: 15 Mins

Saturday 4/6

“CONDITIONING”

AMRAP 25 Mins

20 Alt DB Snatch
20 Goblet Squats
20 Burpee Box Jump Overs

**Every 5 Mins, Both Partners Run 400m
Share Reps on the AMRAP
**Run Starts on the 0:00

Rx: 50/35lb DB, 24”/20”
Fitness: 40/20lb DB, 20”/16”
Novice: Hang DB Snatch, Step-overs

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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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