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 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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