Monday 5/15

“CONDITIONING”

3 Sets:
10 Thrusters (115/75)
2:00 Burpee Box Jumps (24/20)
REST 2:00 between sets

REST 5:00

3 Sets:
10 Power Cleans (115/85)
1:00 Max Calorie Erg Bike
REST 2:00 between sets

REST 5:00

AMRAP 6 minutes
20 Abmat Sit-ups
10 Banded Good Mornings

Silver: 95/65 lbs.
Bronze: 75/55 lbs.

Tuesday 5/16

“STRENGTH”

In 8 minutes, build to a heavy Front Squat

REST 3:00

AMRAP 5 minutes:
Max Squat Clean + Jerk @ 75% from above

“CONDITIONING”

3 Rounds for Time:
1k Row
30 Wall Balls (20/14)
60 Double Unders

Silver: (14/12) + Single Unders
Bronze: (12/10) + Single Unders

Wednesday 5/17

“CONDITIONING”

Teams of 2. Trade Movements.

AMRAP 10 minutes:
10 Calorie Erg Bike
15 Push Press (95/65)
10 Box Jumps (24/20)

REST 5:00

AMRAP 10 minutes:
10 Calorie Row
15 Deadlifts (95/65)
10 Thrusters (95/65)

Silver: 75/55 lbs + 20/16 Box
Bronze: 65/45 lbs. + 16/12 Box

Thursday 5/18

“STRENGTH”

In 10 minutes, build to a heavy 10-rep Bench Press

REST 2:00

Every 1:30 x 3 Sets:
8 Bench Press @ 90% from above

“CONDITIONING”

AMRAP 3 minutes:
6 Pull-Ups
6 Back Squats (135/95)(From Floor)

REST 1:00

AMRAP 3 minutes:
Max Calorie Row

REST 1:00

AMRAP 3 minutes:
6 Pull-Ups
6 Back Squats (135/95) (From Floor)

REST 1:00

AMRAP 3 minutes:
Max Calorie Row

Silver: 115/75 lbs.
Bronze: 95/65 lbs. + Assisted Pull-ups

Friday 5/19

“STRENGTH”

Build to a heavy complex in 10 minutes:
1 Snatch DL
1 TnG Power Snatch
1 Hang Snatch
1 OHS

“CONDITIONING”

4 Rounds for Time:
25/15 Push-Ups
6 Shuttle Runs (down/back = 1)
15 KBS (53/35)

REST 5:00

3 Sets:
3 Pause Front Squats @ 23X1 @ moderate load

Silver: 20/10 Push-ups + 35/25 lbs.
Bronze: 20/10 Push-ups + 25/15 lbs.

Saturday 5/20

“CONDITIONING”

5 Rounds:
AMRAP 6 minutes:
800m Run
– with time remaining, AMRAP:
3 Push Press (135/95)
6 Pull-ups
9 Burpees

– No rest between AMRAPS

Silver: 600m Run + 115/75 lbs.
Bronze: 400m Run + 95/65 lbs.

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Monday 5/13 “STRENGTH” Part 1: In 8 minutes Build to a heavy 3-rep Strict Press Part 2: Every 1:30 Perform

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Monday 5/6 “CONDITIONING” Each Round is a 5:00 AMRAP. Round 1: 1k Bike + Max Rounds of Cindy Round 2:

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WODS 4/29/24

Monday 4/29 “CONDITIONING” For Time: 2k Row 50 Wall Balls (20/14) 1k Row 35 Wall Balls (20/14) 500m Row 20

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WODS 4/22/24

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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WODS 4/15/24

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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