Monday 4/3

“Strength”

EMOM x 10
Min 1: 7/7 Single Arm Strict Press
Min 2: 10 Barbell Bent Over Row, 2-3 second negative

“Conditioning”

3 Rounds For Time
25/20 Cal Bike
20 Deadlift (135/95)
15 Handstand Push-Ups

Silver: 115/85, 8 HSPU or Box HSPU
Bronze: 95/65, Hand-Release Push-Ups

15min Cap

“Tabata Work”
4 Sets
:20 on / :40 0ff
Handstand Walk Practice

Tuesday 4/4

“Strength”

Eccentric Front Squat
E2MOM X 4
3 reps @ 82.5%

“Conditioning”

7min AMRAP
2 Bar Muscle-Ups
4 Devil’s Press (50s/35s)
6 25ft. Shuttle Runs (25ft down = 1)

Silver: 4 Chest To Bar, 35/25s
Bronze: 4 Jumping Pull-Ups, 25s/15s

Rest 5mins

EMOM 12 minutes
1- 8 Strict Chin-ups / Seated Chin Ups
2- 8 Dips
3- 8 Barbell Curls
4- 8 Reverse Fly (Dumbbells or Plates)

 

Wednesday 4/5

“Conditioning”

Teams of 2. Trade Every 2:00

AMRAP 30 minutes:
1k Row
30 Walking Lunges
20 Push-ups
10 DB Squat Clean Thrusters (50s/35s)

*Pick up where your partner left off

*2 Dumbbells

 

Thursday 4/6

“Strength”

Halting Clean Deadlift
*Pause at knee for 3 seconds
3×2 @ 85% of 1RM
(15:00)

“Conditioning”

Every 3:00 for 15:00
3 Power Snatch (135/95)
8 Toes To Bar
30 Double Unders
8 Pull-Ups

Scale
Every 3:00 for 15:00
3 Power Snatch (75/55)
8 Hanging Knee Raises
30 Single Unders
8 Ring Rows

 

Friday 4/7

“Strength”

Front Rack Box Step-Up
E2MOM x 8 Mins
10 Alternating Reps (5/5)
* Box is knee height
*Increase weight

“Conditioning”

Fight Gone Bad
3 Rounds, 1min Per Station
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (24/20)
Push-Press (75/55)
Row Calorie
Rest 1:00

 

Saturday 4/8

“Conditioning”

For Time:
200m Run
5 Wall Walks
15 V-Ups
400m Run
4 Wall Walks
15 V-Ups
600m Run
3 Wall Walks
15 V-Ups
800m Run
2 Wall Walks
15 V-Ups
1000m Run
1 Wall Wall Walk
15 V-Ups

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Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:

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Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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