Monday 5/13

“STRENGTH”

Part 1: In 8 minutes
Build to a heavy 3-rep Strict Press

Part 2: Every 1:30
Perform 3 x 3 Push Press w/ 100% from above

Part 3: Every 1:30
Perform 3 x 6 Push Jerks w/ 100% from above

REST 1:30 between parts

“CONDITIONING”

Open
3 Sets of :45 on / :15 off:
Max Calorie Row
Max Box Jump Overs (24/20)
Max Kettlebell Swings (53/35)
Max Burpees

Performance:
3 Sets of :45 on / :15 off:
Max Calorie Row
Max Box Jump Overs (20/16)
Max Kettlebell Swings (35/25)
Max Burpees

Fitness:
3 Sets of :45 on / :15 off:
Max Calorie Row
Max Box Jump Overs (16/12)
Max Kettlebell Swings (25/15)
Max Burpees

Tuesday 5/14

“CONDITIONING”

Open
AMRAP 10 minutes:
5-10-15-20-25…etc.
Chest to Bar Pull-ups
10-20-30-40-50…etc.
Weighted Walking Lunges ( 2 x 35/25)

REST 5:00

AMRAP 10 minutes:
5-10-15-20-25…etc.
Calorie Bike
10-20-30-40-50…etc.
Abmat Sit-ups

Performance
AMRAP 10 minutes:
5-10-15-20-25…etc.
Pull-ups
10-20-30-40-50…etc.
Walking Lunges

REST 5:00

AMRAP 10 minutes:
5-10-15-20-25…etc.
Calorie Bike
10-20-30-40-50…etc.
Abmat Sit-ups

Fitness
AMRAP 10 minutes:
5-10-15-20-25…etc.
Ring Rows
10-20-30-40-50…etc.
Walking Lunges/Air Squats

REST 5:00

AMRAP 10 minutes:
5-10-15-20-25…etc.
Calorie Bike
10-20-30-40-50…etc.
Abmat Sit-ups

Wednesday 5/15

“CONDITIONING”

Teams of 2. Trade as Needed.

Open
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (135/95)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00

Performance
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (95/65)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00

Fitness
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
20 Ground to Overheads (65/45)
30/20 Calorie Bike
20 Bar Facing Burpees
REST 3:00

Thursday 5/16

“STRENGTH”

In 20 minutes:
Heavy 3-rep Bench Press
Heavy 3-rep Back Squat
Heavy 3-rep Deadlift
(can be performed in any order)

“CONDITIONING”

Open
3 Sets for Max Reps:
1:00 Shuttle Runs (d/b=1)
1:00 Box Step-Ups (24/20)
1:00 Wall Walks
REST 1:00

Performance
3 Sets for Max Reps:
1:00 Shuttle Runs (d/b=1)
1:00 Box Step-Ups (20/16)
1:00 Wall Walks
REST 1:00

Fitness
3 Sets for Max Reps:
1:00 Shuttle Runs (d/b=1)
1:00 Box Step-Ups (16/12)
1:00 Box Walk-Outs
REST 1:00

Friday 5/17

“CONDITIONING”

Open
3 Sets:
7 Thrusters (135/95)
14 Toes to Bar
2:00 Max Double Unders
REST 2:00 between sets

REST 5:00

2 Sets:
7 Hang Squat Cleans (135/95)
7 Burpee Box Jump Overs (24/20)
2:00 Max Calorie Row
REST 2:00

REST 5:00

AMRAP 5 minutes:
Max Distance Farmer’s Carry (70/53)

Performance
Thruster (95/65)
Single Unders
Hang Squat Clean (95/65)
Burpee Box Jump (20/16)
Farmer’s Carry (53/35)

Fitness
Thruster (75/55)
Single Unders
Hang Squat Clean/Front Squat (75/55)
Burpee Box Jump (16/12)
Farmer’s Carry (35/25)

Saturday 5/18

“CONDITIONING”

Teams of 2. Trade Reps as Needed – or – Solo

AMRAP 30 minutes:
“Jackie”
Row 1000m
50 Thrusters (45/35)
50 Pull-ups

-then-

“Karabell”
10 Rounds:
3 Squat Snatch (135/95)
15 Wall Balls (20/14)

-then-

AMRAP Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

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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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