Monday 6/20

“Strength”

E2MOM x 4
2 PC + 1 Squat Clean
@ 75% 1RM Clean

“Conditioning”

3 Sets:
50 Wall Balls (20/14)
REST 3:00 between sets

Silver: 14/10
Bronze: 40 WB each round (12/8)

 

Tuesday 6/21

“Strength”

E2MOM x 5
3 Jerks w/ Pause in dip

“Conditioning”

100 Double Unders
Then
4 Rounds For Time
15 Push-Ups
15 Toes To Bar
Then
100 Double Unders

Silver: 10 Push-Ups/10 TTB/75 DU
Bronze: Kneeling PU/HKR/ 125 SU

 

Wednesday 6/22

“Conditioning”

10 Rounds For Time:
500m Row
60Ft. Walking Lunges
*Trade Rounds

(30:00 Cap)

“Finisher”

2 Sets:
:30 Max DB Bicep Curls
Rest :30
:30 Max DB OH Tricep Extensions
Rest :30
20 Sit-Ups
Rest 2:00

 

Thursday 6/23

“Strength”

E2MOM x 4
Below Knee Hang Snatch
4×3 @ 70-75%

“Conditioning”

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpee
(10min Time Cap)

Silver: (185/105)
Bronze: (115/75)

 

Friday (6/24)

“Strength”

E2MOM x 5
5 Front Squat @ 75%

“Conditioning”

20 AMRAP
2 RMU/BMU
4 Shoulder To Overhead (155/105)
8 Alternating Pistols (4/4)

Silver: 4 C2B/(115/85)
Bronze: 4 PU or 6 Ring Row/(95/65)

Options For Pistols:
Rig/Band Assisted
Seated SL Box Squat
Box Touch Down Squat
Narrow Stance, Heel Elevated Squat

 

Saturday 6/25

“Conditioning”

Rowing
6 sets
300m Row Sprint
Rest 1:00 between sets

Rest 5:00

6 Rounds For Time:
10 Box Jump Overs (24/20)
10 Russian KB Swings (70/53)
1 60ft SA Farmer Carry (Left – 70/53)
1 60ft SA Farmer Carry (Right – 70/53)

Silver: 20/16″, 53/35
Bronze: 20/16″ Step-Ups, 35/26

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Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:

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WODS 9/4

Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)

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WODS 8/28

Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1

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