Monday 5/30

“Conditioning”

Murph
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
*In a 20lb Vest

 

Tuesday 5/31

“Strength”

Every :90 For 15:00
1 Power Clean
*Build in weight to a heavy single

“Conditioning”

5 Sets
2:00 AMRAP
20 Sit-Ups
Max DU in time remaining
1:00 rest between
*have at least 1:00 minute of DU in the AMRAP

 

Wednesday 6/1

“Strength”

EMOM x 10
1 Push Jerk
*Build in weight to a heavy single

“Conditioning”

Partner WOD

8:00 AMRAP
P1: 5 Plate Ground-To-Overhead (35/25)
20 Plate Overhead Walking Lunges (35/25)
*Walk out 10, then turn and come back 10
P2: Dual KB Suitcase Hold (53/35)
*Continue to trade places in the AMRAP

Then, Immediately Into…

8:00 AMRAP
P1: 10 No Push-Up Burpee To Plate
5 Push-Press (75/55)
P2: Dual KB Front Rack Hold
*Continue to trade places in the AMRAP

 

Thursday 6/2

“Strength”

Every :90 For 15:00
1 Snatch (Power or Squat)
*Build in weight to a heavy single

“Conditioning”

3 Rounds For Time:
30 Calorie Row
30 Alternating DB Snatch (50/35)
20 TTB

 

Friday 6/3

“Strength”

E2MOM x 5
3 Front Squat @ 60% (32X1)

“Conditioning”

20 AMRAP
240ft Farmers Carry (70s/53s)
12 Wall Balls (20/14)
24 Box Step Overs Holding WB (24/20″)

 

Saturday 6/4

“Conditioning”

Partner Workout

5 Rounds For Time
400m Run
20 KBS (53/35)
20 Burpees
20 Deadlifts (155/105)
20 WB Russian Twists (20/14)
*Run Together
*Trade Reps

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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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