Monday 4/18

“Conditioning”

EMOM x 20
Min 1: 1 Power Clean (70-80% of 1RM)
Min 2: 5 KBS + 4 Goblet Squats(53/35) + 3 Box Jump (30/24)

Silver: 44/26, 24/20″
Bronze: 35/15, 20/16″

“Strength”

Back Squat
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank

 

Tuesday 4/19

“Conditioning”

12min AMRAP
50/40 Cal Row Buy-In
Then In Time Remaining:
5 C2B
7 Air Squat
9 Burpees

Silver: Pull-Ups
Bronze: 40/30Cal, Ring Rows

“Strength”

Bench
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank

 

Wednesday 4/20

“Conditioning”

Min 0-6
Trade Minutes
Max Rep Double Unders
(or DU practice)
Mins 6-12
1-2-3-4-5….
Wall Walks
You Go, I Go
Mins 12-18
Max Cal Bike
*Trade Every Minute
Mins 18-24
P1:
SA OH Carry L (60ft) (choose weight)
SA OH Carry R (60ft)
P2:
Hold 2 KB at top of Deadlift (choose weight)
*Continue to alternate in the 6:00
Mins 24-30
1:00 Plank Hold Together
1:00 Rest

“Mobility”
Remainder of class

 

Thursday 4/21

“Conditioning”

10 Rounds For Time:
4 60ft. Shuttle Runs
10 Push-Ups
10 Sit-Ups

“Strength”

Deadlift
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank

 

Friday 4/22

“Conditioning”

3 Rounds For Time
7 Muscle-Ups (20/14)
25 WallBall (20/14)
7 Power Snatch (135/95)

Silver: 5 C2B+ 5 Dips, 95/75 PS
Bronze: 10 Ring Row, 10/8 WB, HPS 55/45

“Strength”

Strict Press
1×5 @ 50%
1×3 @ 60%
1×1 @ 70 %
1xAMRep @ 75%
*do not leave anything in the tank

 

Saturday 4/23

“Conditioning”

6 Sets:
400m Run
15 Russian KB Swings (53/35)
20 Alt. Box Step-Ups (20/16)
Rest 2:00

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Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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