Monday 6/19

“STRENGTH”

In 10 minutes, build to a heavy:
Deadlift
Hang Power Clean
Push Jerk

“CONDITIONING”

Benchmark: DT

5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Silver: 115/75 lbs.
Bronze: 75/55 lbs.

Tuesday 6/20

“CONDITIONING”

AMRAP 6 minutes:
6 Pull-ups
6 Box Jumps (24/20)

REST 2:00

AMRAP 6 minutes:
12/10 Calorie Row
12 Kettlebell Swings (53/35)

REST 2:00

AMRAP 6 minutes:
24 Double Unders
24 Walking Lunge Steps

REST 2:00

AMRAP 6 minutes:
Max Rep Burpee Box Jump Overs (24/20)

Silver: 20/16″ + 35/25 lbs.
Bronze: Ring Rows + 16/12″ + 35/25 lbs.

Wednesday 6/21

“CONDITIONING”

Teams of 2. Trade every minute.

WOD 1:
AMRAP 20 minutes:
6 Thrusters (95/65)
10 Toes to Bar
14 Alternating Single Arm DB Snatch (50/35)

WOD 2:
Max Calorie Bike

Partner 1 will start on the movements.
Partner 2 will start on the Bike.
Every minute partners will switch and pick up
where the other left off.

Silver: 75/55 lbs. + 35/25 lbs.
Bronze: 65/45 lbs. + 25/15 lbs.

Thursday 6/22

“CONDITIONING”

AMRAP 10 minutes @ steady pace:
5 Power Snatches (95/65)
5 Overhead Squats (95/65)
10/7 Calorie Row

REST 5:00

For Time:
2k Row Time Trial

REST 8 minutes:

“STRENGTH”

3 Sets:
10 Back Squats @ moderate load
Rest as needed between sets

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

Friday 6/23

“STRENGTH”

In 10 minutes, build to a heavy 5-rep Strict Press
– Complete 5 reps every set while building

“CONDITIONING”

3 Rounds for Time:
15 Hang Power Cleans (135/95)
15 Handstand Push-ups

REST 7:00

5 Sets:
:30 Abmat Sit-ups
:30 REST
:30 Russian Twists
:30 REST

Silver: 115/75 lbs. + Assisted HSPU
Bronze: 75/55 lbs. + Push-ups

Saturday 6/24

“CONDITIONING”

Teams of 2. Trade reps + Run together

AMRAP 30 minutes:
50 Burpees
400m Run
50 Box Jumps (24/20)
1k Row
50 Kettlebell Swings (53/35)
400m Run
50 Wall Balls (20/14)

FOLLOW US ON SOCIAL

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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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