Monday 5/29

“CONDITIONING”

Benchmark: Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

Partner:
– Run together
– Trade reps as needed.

Silver:
800m Run
75 Pull-ups
150 Push-ups
200 Air Squats
800m Run

Bronze:
600m Run
50 Ring Rows
100 Push-Ups
150 Air Squats
600m Run

Tuesday 5/30

“STRENGTH”

Every 2:00 for 5 sets, build to a heavy:
Power Clean + Squat Clean + Jerk

“CONDITIONING”

AMRAP 9 minutes
5 Power Cleans (155/110)
6 Shoulder to Overheads (155/110)
7 Box Jump Overs (24/20)

REST 3:00

AMRAP 5 minutes:
10/7 Calorie Row
25 Double Unders

Silver: 115/75 lbs. + 20/16″ + 50 Single Unders
Bronze: 75/54 lbs. + 16/12″ + 50 Single Unders

Wednesday 5/31

“CONDITIONING”

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:
30/20 Calorie Row
20 Burpees
30/20 Calorie Bike
20 DB Thrusters (53/35)

REST 5:00

For Time:
100 Abmat Sit-ups

Thursday 6/1

“CONDITIONING”

3 Rounds for Time:
1k/800m Erg Bike
21 KBS (53/35)
15 C2B Pull-ups
9 Deadlifts (225/185)

REST 5:00

In 10 minutes, build to a heavy 5-rep Bench Press

Silver: 35/25 lbs. + Pull-ups + 185/125 lbs.
Bronze: 35/25 lbs. + Ring Rows + 135/95 lbs.

Friday 6/2

“STRENGTH”

In 10 minutes, build to a heavy 5-rep Back Squat

“CONDITIONING”

5 Rounds for Time:
500m Row
25 Wall Balls (20/14)

Silver: 14/12 lbs.
Bronze: 400/300m + 15 WB 12/10 lbs.

Saturday 6/3

“CONDITIONING”

For Time:
2k Row
4k Bike
1-mile Run

Silver: Scale distances
Bronze: 1k, 2k, 800m

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WODS 4/15/24

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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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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