Monday 5/23

“Primer”

5 Rounds
1:00 Bike
10 Banded Pull-Aparts
5 Push-Ups
10 DB Floor Press
5 Tricep Kick Backs
5/5 DB External Plate Rotation

“Strength”

Bench Press
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%

 

Tuesday 5/24

“Primer”

15 AMRAP
200m Row
8/8 KB Hip Opener
8 Air Squats
8/8 Lunge w/ Reach
8 Barbell Good Mornings

“Strength”

Back Squat
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%

 

Wednesday 5/25

“Conditioning”

13 AMRAP
400/350m Row
3 Pull-Ups
2 Chest To Bar
1 Bar Muscle-Up
*Trade Rounds

Rest 2:00

13 AMRAP
300/250m Row
10 Burpees Over Rower
6/6 Goblet Reverse Lunge (53/44)
*Trade Rounds
*1 KB

 

Thursday 5/26

“Primer”

15 EMOM
Min 1: Max Shuttle Run
Min 2: (5 Inchworm + Push-Up) + 5 Air Squats
Min 3: 3-5 Lunge To Handstand

“Strength”

Strict Press
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%

“Conditioning”

21-15-9
Push Press (115/85)
Box Jumps (24/20)
V-Ups

Friday 5/27

“Primer”

3:00 Foam Roll (Glutes/Back)
3:00 Row
5:00 AMRAP
10 Lunges
10 Barbell RDL
10 Barbell Bent Over Row
3:00 Row

“Strength”

Deadlift
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%

 

Saturday 5/28

“Conditioning”

Day 5
4 Sets:
A. 15 Wall Balls (20/14)
B. 15 KBS (53/35)
C 15 Box Jumps w/ SD (24/20)
D. 60 Double Unders
E. 200m Run
F. 15 Sit-Ups
REST 3:00

Set 2: F, E, D, C, B, A
Set 3: B, F, E, A, D, C
Set 4: C, D, B, F, A, E

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WODs 6/27

Monday 6/27 “Strength” Ever 2:30 For 4 Sets 1 Power Clean + 2 Squat Cleans @ 80% 1RM Clean “Conditioning”

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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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