Monday 5/22

“STRENGTH”

EMOM 8 minutes @ moderate load:
1 Squat Clean
2 TnG Power Cleans

REST 3:00

In 8 minutes, build to a heavy 2-rep Clean & Jerk

“CONDITIONING”

AMRAP 4 minutes:
4 Bar Muscle-Ups
8 Front Squats (95/65)

REST 2:00

AMRAP 4 minutes:
6 C2B Pull-ups
6 Front Squats (135/95)

REST 2:00

AMRAP 4 minutes:
8 Pull-ups
4 Front Squats (155/125)

Silver: C2B/Pull-up/Pull-up + Scaled Weight
Bronze: Assisted Pull-ups/Ring Row/Ring Row + Scaled Weight

Tuesday 5/23

“CONDITIONING”

AMRAP 10 minutes:
10 Hang Power Snatch (75/55)
30 Double Unders

REST 5:00

“STRENGTH”

In 10 minutes, build to a heavy 3-rep Push Press

Silver: 65/45 lbs. + Single Unders
Bronze: 45/35 lbs. + Single Unders

Wednesday 5/24

“CONDITIONING”

Teams of 3. Trade Every Minute.

Workout 1:
AMRAP 30 minutes:
5 Power Cleans (145/105)
10 Toes to Bar
15 Wall Balls (20/14)

Workout 2:
Max Calorie Erg Bike

Partner 1: REST
Partner 2: Reps
Partner 3: Bike

Upon each minute, partners will rotate.
1 goes to 2, 2 goes to 3, and 3 goes to 1.
Upon going to the reps, pick up where your
partner left off.

Score will be total Rounds/Reps and Total Calories.

Silver: 135/95 lbs. + 14/12 lbs.
Bronze: 95/65 lbs. + 12/10 lbs.

Thursday 5/25

“CONDITIONING”

AMRAP 10 minutes @ 60-70%
Max Meter Row
– Every 2:00 perform 5 Strict HSPU
– Start w/ 5 Strict HSPU

REST 5:00

AMRAP 10 minutes:
10 Box Step-Ups (24/20)
3 Shuttle Runs (down/back = 1)
10 Box Jumps (24/20)
3 Shuttle Runs

REST 5 minutes:

Tabata Abmat Sit-ups

Silver: 10 Push-ups + 20/16″ Box
Bronze: 10 Push-ups + 16/12″ Box

Friday 5/26

“STRENGTH”

In 15 minutes, build to:
Heavy 3-rep Deadlift
Heavy 3-rep Back Squat

REST 5:00

“CONDITIONING”

5 Rounds for Time:
1k Erg Bike
15 Bench Press (155/95)

Silver: 135/75 lbs.
Bronze: 95/65 lbs.

Saturday 5/27

“CONDITIONING”

Benchmark: Small

3 Rounds for Time:
1k Row
50 Burpees
50 Box Jumps (24/20)
800m Run

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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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