Monday 4/24

“Strength”

Build to a 1RM Front Squat

“Conditioning”

3 Rounds for Time:
21 Calorie Row
15 Thrusters (95/65)
9 Pull-ups

Silver: 75/55
Bronze: 55/45

 

Tuesday 4/25

“Strength”

Build to a 1RM Strict Press

“Conditioning”

3 Rounds for Max Reps:
1:00 Calorie Bike
1:00 Handstand Push-Ups
1:00 Box Jumps (24/20″)
1:00 Single Arm Alt. DB Snatch (50/35)
1:00 REST

HSPU Scale:
Handstand Hold
Negative HSPU + Kick Down
Box HSPU
Hand Release Push-Ups

 

Wednesday 4/26

“Conditioning”

Parter – Trade Rounds
AMRAP 12 minutes
5 Deadlifts (225/155)
10 Walking Lunge Steps
15Abmat Sit-ups

Rest 5:00

Parter – Trade Rounds
AMRAP 12 minutes
5 Back Squat From Rack (225/155)
5 Shuttle Runs (60ft = 1)
10 Hollow Rocks

Silver: 185/115
Bronze: 135/85

 

Thursday 4/27

“Conditioning”

3 Rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Silver: Asst. Pull-Ups
Bronze: Ring Rows
REST 3:00 after each round.

“Strength”

EMOM x 9
Min 1: 15 Bicep Curls (barbell/db)
Min 2: 15 Reverse Fly
Min 3: 15 Thumbs Up Shoulder Raise*
*45 degree angle

 

Friday 4/28

“Strength”

EMOM x 10
1 Clean and Jerk
Build to a Heavy 1 Rep

“Conditioning”

30-20-10
Row Calories
Hang Power Cleans (95/65)
*100 double unders after each round

Silver: 76/55, 50 DU
Bronze: 55/45, 150 Singles

 

Saturday 4/29

“Conditioning”

4 Sets:
AMRAP 3:00
1st Set: 400m Run + ME Deadlift (135/95)
2nd Set: 400m Run + ME Wall Balls (20/14)
3rd Set: 400m Run + ME S2O (135/95)
4th Set: 400m Run + Burpees
REST 2:00 Between sets

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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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WODS 1/22/24

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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