MONDAY 5/8

“STRENGTH”

EMOM 8 minutes:
O: 5 Squat Clean + Jerk @ moderate weight
E: 12/10 Calorie Row

REST 5:00

EMOM 5 minutes:
3 Front Squats @ 80%

“CONDITIONING”

4 Sets:
AMRAP 2 minutes:
7 Push Press (95/65)
7 Front Squats (95/65)
7 Chest to Bar Pull-ups
REST 1:00

Silver: 75/55 lbs. + Pull-ups
Bronze: 65/45 lbs. + Assisted Pull-ups

TUESDAY 5/9

“CONDITIONING”

AMRAP 21 minutes:
Max Calorie Row
@ 3:00: 30 KBS (53/35)
@ 6:00: 30 Abmat Sit-ups
@ 9:00: 30 Box Jumps (24/20)
@ 12:00: 30 KBS
@ 15:00: 30 Abmat Sit-ups
@ 18:00: 30 Box Jumps (24/20)

Silver: 30 reps @35/25 lbs. + 20/16′”
Bronze: 20 reps @ 25/15 lbs. + 16/12″

REST 7:00

AMRAP 8 minutes @ easy pace
8 Banded Good mornings
16 (8/8) Slow Bicycles
8 Supermans

WEDNESDAY 5/10

“CONDITIONING”

Teams of 2. Trade every 1:00

AMRAP 30 minutes:
2k Row
40 Burpees
4k Erg Bike
40 SDHP (75/55)

Silver: 65/45 lbs.
Bronze: 1k/2k + 30 reps + 45/35 lbs.

THURSDAY 5/11

“STRENGTH”

In 10 minutes, build to a heavy:
Snatch (Power or Squat)

“CONDITIONING”

AMRAP 10 minutes:
20/10 Handstand Push-ups
12 Shuttle Runs (down/back = 1)

Silver: 20/10 Assisted HSPU
Bronze: 20/10 Push-ups + 8 Shuttle Runs

REST 5:00

“STRENGTH”

In 8 minutes:
Build to a moderate Back Squat

FRIDAY 5/12

“STRENGTH”

Every 1:30 x 5 Sets:
1: 75 DU + 2 Power Cleans (185/125)
2: 60 DU + 4 Power Cleans
3: 45 DU + 6 Power Cleans
4: 30 DU + 8 Power Cleans
5: 15 DU + 10 Power Cleans

Silver: Single Unders + 135/95
Bronze: Single Unders + 95/65

“CONDITIONING”

8 Sets:
:30 on / :30 off Max Calorie Erg Bike

REST 5:00

AMRAP 9 minutes:
9 Toes to Bar
9 Thrusters (95/65)

Silver: 75/55 lbs.
Bronze: 65/45 lbs.

SATURDAY 5/13

“CONDITIONING”

For Time:
1-mile Run
50 Dbl. DB Box Step-Ups (35/25)
50 Dbl. DB Push Press (35/25)
50 Dbl. DB Suitcase DL (35/25)
2k Row

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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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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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