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 1:00
21-15-9
Power Snatch (95/65)
Sit-Ups

Gold: (115/85)
Bronze: FS (45/35)

“Finisher”

3 x 1:00 Plank
3x:30 each side plank

 

Tuesday 5/17

“Strength”

Deload
Bench Press
1×5 @ 40%
1×5 @50%
1×5 @ 60%

“Conditioning”

5 Rounds for Time:
15 Push-Ups
15 Pull-Ups
15 Push-Ups
Rest 2:00 between sets

Gold: C2B
Bronze: 10s, Ring Rows

 

Wednesday 5/18

“Conditioning”

30:00 AMRAP
Partner – Trade As Needed
50 Walking Lunges
100 Double Unders
50/40 Cal Bike
100 Alt. Plank Shoulder Taps
50 Box Jumps
100 Alt. Russian Twist (20/14WB)

 

Thursday 5/19

“Strength”

Deload
Deadlift
1×5 @ 40%
1×5 @50%
1×5 @ 60%

“Conditioning”

Open WOD 16.4/17.4
13 AMRAP
55 Deadlift (225/155)
55 WallBall (20/14)(10/9ft)
55 Cal Row
55 HSPU

Scaled
55 Deadlifts (135/95)
55 Wall Balls (20/10lbs)(9/9ft)
55 Cal Row
55 Hand Release Push-Ups (Or Seated Shoulder Press)

 

Friday 5/20

“Strength”

Deload
Strict Press
1×5 @ 40%
1×5 @50%
1×5 @ 60%

“Conditioning”

Tabata TTB

Rest 3:00, Then:

3 Rounds For Quality
:20 Top of Support Ring Hold (can use parallette)
6-10 Dips (Rings/Box/Parallette)
10 Arch/Hollow Ring Swings
6-10 Challenging Ring Rows or 5 Seated Asst. Ring Muscle Up
*If they have ring MU, have them try strict seated

 

Saturday 5/21

“Conditioning”

15 AMRAP
400m Run
10 Alt. Box Step-Ups
15 Russian KBS (53/35)
Rest 5:00
15 AMRAP
500m Row
10 Burpees Over Row
15 Air Squats

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WODs 6/20

Monday 6/20 “Strength” E2MOM x 4 2 PC + 1 Squat Clean @ 75% 1RM Clean “Conditioning” 3 Sets: 50

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WODs 6/13

Monday 6/13 “Primer” 3X Rowling Then 3 Rounds 3 Strict Press + 3 Jerk Balances 5 Front Squats :20 Hollow

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WODs 6/6

Monday 6/6 “Strength” Every :90 x 6 sets 1 HHC + 1 HC + 1 Clean 5×1 @ 60-70% “Conditioning”

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WODs 5/30

Monday 5/30 “Conditioning” Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *In a

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WODs 5/23

Monday 5/23 “Primer” 5 Rounds 1:00 Bike 10 Banded Pull-Aparts 5 Push-Ups 10 DB Floor Press 5 Tricep Kick Backs

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