Monday 4/17

“Strength”

Front Squat (no eccentric)
3×2 @90%

“Conditioning”

4 Rounds for Time:
15 Hang Power Snatch (95/65)
20 Abmat Sit-ups
15 Cal Row

Silver: 65/55
Bronze: 45/35

 

Tuesday 4/18

“Strength”

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

“Conditioning”

2023 AGQ Test 1
For Time:
3 Rounds
2x25ft DB Walking Lunge (50/35)
20 Toes to Bar
Then
2 Rounds
2x25ft DB Front Rack Walking Lunge (50/35)
15 Chest To Bar Pull-Ups
Then
2x25ft Dbl DB OH Walking Lunge (50/35)
10 Bar Muscle Ups

Time Cap: 20 minutes

Scale: Knee Raises -> Ring Rows -> Pull-Ups
Silver: 35/25
Bronze: 25/10-15

 

Wednesday 4/19

“Conditioning”

Partner WOD
*Trade Every Minute*
Mins 0-8
Max Bike Calories
Min 8-16
Max Burpees
Min 16-24
Max Double Unders / Single Unders
Min 24-32
AMRAP
5 HSPU
10 V-Ups

AMRAP Scale
5 Box HSPU/Seated DB Press
10 Gymnastics Crunches

 

Thursday 4/20

“Strength”

Every :90 x 8 Sets
1 Clean Pull + 1 Power Clean + 1 Hang PC
*Build in weight

“Conditioning”

For Time:
80 Calorie Row
40 Box Jump Overs (24/20)
80 KBS (53/35)

Silver: 20/16″, 35/26KBS
Bronze: 60 Cal, Step-Overs, 26/15KBS

 

Friday 4/21

“Strength”

Front Rack Box Step-Up
E2MOM x 8 Mins
14 Alternating Reps (6/6)
* Box is knee height
*same weight as previous week

“Conditioning”

15min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

Every 2:00, complete 3 120ft shuttle runs
Down and Back the length of the rig is 1 rep

 

Saturday 4/22

“Conditioning”

Teams of 2. Trade Reps as Needed.

AMRAP 25 minutes
30 Power Cleans (135/95)
30 Bar Facing Burpees
30 Deadlifts (135/95)
30 Ring Rows
30 Jerks (135/95)

Every 5:00, both partners run 400m together.
Start the workout with a 400m run.

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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