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 Remaining
Max Calorie Row
Rest 1:30

Silver: 115/85
Bronze: 55/45

“Strength”

Bench Press
4×8 @ 65%
1×8+ @65%
*2-3 RIR
*Base %s off of new estimated 1RM

 

Tuesday 4/26

“Conditioning”

7:00 AMRAP
“Cindy”
5 Pull-Ups/ 5 Ring Rows
10 Push-Ups
15 Air Squats
Rest 2:00
7:00 AMRAP
“Nate”
2 Muscle Ups/3 C2B/4 Seated Pull-Ups
4 HSPU/ 4 Box HSPU/ 4 Seated Shoulder Press
8 KBS (70/53)(53/44)(35/26)

 

“Strength”

Back Squat
4×8 @ 65%
1×8+ @65%
*2-3 RIR

 

Wednesday 4/27

“Conditioning”

5 Rounds For Time:
50/40 Cal Row
100 DU
40 Dual KB/DB Walking Lunges – Held At Sides (50/35)
*Trade As Needed

“Mobility”

Remaining time working on mobility
or skill work

 

Thursday 4/28

“Conditioning”

20:00 EMOM
Min 1: 1 Power Snatch 80% 1 RM
Min 2: 4 Alt. Pistols + :15 Hollow Hold

“Strength”

Strict Press
4×8 @ 65%
1×8+ @65%
*2-3 RIR

 

Friday 4/29

“Conditioning”

5:00 AMRAP
3-6-9…Etc
Thruster (95/65)
TTB
Rest 2:00
5:00 AMRAP
3-6-9…Etc
BBJO (24/20)
TTB

Silver: (75/55)
Bronze: (45/35), (20/16″ + Step-Over), Knee Raise

“Strength”

Deadlift
4×8 @ 65%
1×8+ @65%
*2-3 RIR

 

Saturday 4/30

“Conditioning”

For Time
800m Run
50 Sit-Ups
50 DU
600m Run
40 Sit-Ups
40 DU
400m Run
30 Sit-Ups
30 DU
200m Run
20 Sit-Ups
20 DU

Scaled – Single Unders, Same Reps

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WODs 5/16

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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WODs 5/9

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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