Monday 4/10

“Strength”

Front Squat (no eccentric)
E2MOM X 4
3 reps @ 85%

“Conditioning”

3-6-9-15-21
Row Calorie
Thrusters (95/65)

Silver: (75/55)
Bronze: (45/35)

 

Tuesday 4/11

“Strength”

EMOM x 10
Min 1: 8/8 Single Arm Strict Press
Min 2: 8 Barbell Bent Over Row, 2-3 second negative
*Increase weight from previous week

“Conditioning”

2 Rounds
5min AMRAP
3 Power Clean (135/95)
5 Push-Ups
8 Reverse Lunges (4/4)

Rest 3:00

Silver: 95/65
Bronze: 65/55

 

Wednesday 4/12

“Conditioning”

For Time:
Trade As Needed except the BFB
200/150 Cal Bike
100 Pull Ups
50 Synchronized BFB
100/75 Cal Row

Scaled
150/100 Cal Bike
75 Pull-Ups/Ring Rows
30 Synchro BFB
75/50 Cal Row

 

Thursday 4/13

“Strength”

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

*Same weight as previous week

“Conditioning”

EMOM 16
1- 15 Wall balls (20/14)
2- 50 DU
3- 20 KB swings (70/53)
4- off

Silver: 14/10WB, 53/35KB
Bronze: 10/8WB, 35/26KB

 

Friday 4/14

“Strength”

In 10:00
Build to a Heavy
2 Clean Pull+ 1 Power Clean

“Conditioning”

2 Rounds For Time:
10 Strict Pull-Ups
20/15 Cal Bike
25 Toes To Bar
20/15 Cal Bike
10 Bar Muscle-Ups

15min Cap

Silver: 5 SPU, 25 TTB Progressions, 10 C2B
Bronze: 10 RR, 25 HKR, 10 Ast. Strict Pull-Ups

 

Saturday 4/15

“Conditioning”

AMRAP 12
400m Run
15 Thrusters (75/55)

Rest 5:00

AMRAP 8
200m run
15 BBJO 24/20

“Finisher”

2 Sets
15 Reverse Fly
15 Bicep Curls
15 Lateral Shoulder Raises
Rest 1:30

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WODs 4/24

Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65)

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