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 Cal Bike (about 50 seconds of work)
Min 4: 5 Push-Jerks (*Same weight as clean)
*Start on different movements for big classes

“Strength”

Back Squat
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%

 

Tuesday 5/3

“Conditioning”

Tabata DU
Tabata Sit-Ups
Tabata DU
Tabata Burpees
*Tabata = 8 rounds :20on/:10 off
*Finish one tabata before moving to the next

“Strength”

Bench Press
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%

 

Wednesday 5/4

“Conditioning”

Marconi
(Partner – Trade As Needed)
2382m Row
Then
20 Rounds:
11 Toes To Bar (Scale to Knee Raises)
20 Air Squats
16 KB Swings (70/53)(53/35)(35/26)

“Mobility”

Remaining time working on mobility
or skill work

 

Thursday 5/5

“Conditioning”

5 Rounds For Time:
20 Push-Ups
4 120ft Shuttle Runs
20 Box Jumps (24/20″)

Silver: 15 PU, 15 Box Jumps
Bronze: Kneeling PU, Step-Ups

“Strength”

Deadlift
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%

 

Friday 5/6

“Conditioning”

21-15-9-6-3
C2B
Front Squat (95/65)

Silver: Pull-Ups (75/55)
Bronze: Ring Rows (55/45)

Bring a Buddy Day
21-15-9-6-3
Ring Rows
Goblet Squat

“Strength”

Strict Press
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%

Saturday 5/7

“Conditioning”

3 Rounds For Time:
1000m Row
5 Renegade Row + Push-Up
20 DB Front Rack Walking Lunges
Rest 1:00
*same weight for lunges and renegade rows

3 Rounds For Quality
5/5 Single Leg Glute Bridge
10 Dumbbell Lateral Raises
10 Banded Tricep Extensions
1:00 Plank

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WODs 5/16

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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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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