Start Of Juggernaut Strength Cycle

Monday 4/4

“Conditioning”

4 Rounds Each For Time:
5 OHS (135/95)
50 Double Unders
5 Push-Jerks (135/95)
(Rest 1:30)
*Weight is based on OHS
Silver: (95/65)
Bronze: (45/35)

“Strength”

Back Squat
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E3MOMx5)

 

Tuesday 4/5

“Conditioning”

For Time:
1300m Row
30 Power Cleans (95/65)
30 Burpees Over Barbell

Silver: (75/55)
Bronze: 1000m row, 20 PC (55/45), 20 BOB

“Strength”

Bench
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E2:30MOMx5)

 

Wednesday 4/6

“Conditioning”

Partner WODs
10:00 AMRAP- You Go, I Go
10 WallBall (20/14)
4 60ft. shuttle runs
10 AbMat Sit-ups
Rest 2:00
10:00 AMRAP- Trade Rounds
15/10 Cal Bike
30 Ft. Handstand
Rest 2:00
10:00 AMRAP- You Go, I Go
10 WallBall (20/14)
4 60ft. shuttle runs
10 AbMat Sit-ups

Partner WODs – Scaled
10:00 AMRAP- You Go, I Go
10 WallBall (14/10)
4 60ft. shuttle runs
10 AbMat Sit-ups
Rest 2:00
10:00 AMRAP- Trade Rounds
12/8 Cal Bike
1 Wall Walk
Rest 2:00
10:00 AMRAP- You Go, I Go
10 WallBall (14/10)
4 60ft. shuttle runs
10 AbMat Sit-ups

“Mobility”

Coach’s Choice Post WOD

 

Thursday 4/7

“Conditioning”

4 Sets
3:00 AMRAP
3 Muscle-Ups
6 Box Jumps
9 Calorie Row
(Rest 2:00)

Silver: 5 C2B
Bronze: 6 Pull-Ups

“Strength”

Deadlift
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E3MOMx5)

 

Friday 4/8

“Conditioning”

For Time:
60 Walking Lunges (no weight)
50 V-Ups
40 Push-Ups
30 Kettlebell Swings (70/53)
20 Handstand Push-Ups

Silver: (53/35), Box HSPU
Bronze: (44/26), Seated Shoulder Press

“Strength”

Strict Press
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E2:30MOMx5)

 

Saturday 4/9

“Conditioning”

800m Run
Then
10 Rounds:
7 Ring Rows
7/7 SA DB Push-Press (35/25)
7 Air Squats
Then
800m Run

FOLLOW US ON SOCIAL

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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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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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