Monday 11/1

“Strength”

16:00 EMOM
Min 1: 6-10 Strict Pull-Up
Min 2: 6-12 Dips
Min 3: 3-5 Hollow Body Pull-Around
Min 4: Rest

“Conditioning”

12min AMRAP
15 Wallball (20/14)
10 Sit-Ups
5 Ring Muscle-Ups

Silver: Banded RMU, or Bar MU
Gold: 8 PU/C2B

Tuesday 11/2

“Strength”

4 Sets
6 Strict Press
14 Alt. Wall Facing Shoulder Taps
10/10 SA DB Bench
15 V-Ups
Rest 1:00
*Rest :30 Between Movements

“Conditioning”

10-9-8-7-6-5-4-3-2-1
HSPU
Deadlift (225/155)

Silver: Box HSPU, (185/125)
Bronze: Hand-Release Push-Ups, (135/95)

Wednesday 11/3

“Conditioning”

Teams of 2
In 5:00
Max Meters on Bike
*Trade Every 500m
Rest 3:00
For Time:
100 Ring Rows
80 Dumbbell Thrusters (50/35)
60 Burpees
40 Kettlebell Swings (70/53)
20 Wall Climbs
*Trade Reps As Needed

Silver: (40/25DB). (53/35KB)
Bronze: 80-60-40-20-10 (20/15DB)(35/25KB)

Thursday 11/4

“Strength”

Option 1
4 Sets
3 Pause Front Squat @ 70% (3sec pause)
3-5 Jack Knife HSPU
8/8 SA Bent Over Row
Rest 1:00
*Rest :30 Between Movements

“Conditioning”

For Time:
12-9-6.
Squat Cleans (185/125)
50-40-30
Double Unders

Silver: (135/95)
Bronze: Power Clean (95/65), 100-80-60 Singles

Friday 11/5

“Strength”

Option 1
16:00 EMOM
Min 1: 3 Snatch Pull @ 90%+
Min 2: 3-5 Strict TTB
Min 3: 12 Alt. Dumbbell Curls
Min 4: Rest

“Conditioning”

50 Cal Row Buy-In
-Then-
5 Rounds For Time
10 Toes To Bar
10 Power Snatch (95/65)

Silver: Progressive TTB, (75/55)
Bronze: 40 Cal, HKR, (45/35)

Saturday 11/6

“Conditioning”

1 Mile Run
Then
3 Rounds
50 Walking Lunges
30 Push-Ups
20 Box Jump Overs (24/20″)
Then
1 Mile Run

Silver: 800m Run
Bronze: 800m Run, 40 Lunges, 20 PU, 10 BJO (20/16″)

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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

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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