Monday 6/26

“CONDITIONING”

Benchmark: Annie

Minutes 0-8
Benchmark: Annie
For Time:
50-40-30-20-10
Double Unders
Sit-Ups

Minutes 8-13
REST

Minutes 13-20
AMRAP:
250m Row
15 Burpees
25 KBS (53/35)

Minutes 20-25
REST

Minutes 25-32
Build to a heavy 5-rep Front Squat

Silver: 2x Single Unders + 35/25 lbs.
Bronze: 1x Single Unders + 25/15 lbs.

Tuesday 6/27

“STRENGTH”

In 10 minutes, build to a heavy complex of:
2 TnG Power Cleans
2 TnG Hang Squat Cleans
2 TnG Shoulder to Overheads

“CONDITIONING”

3 Sets:
15 Deadlifts (225/155)
1:00 Max Push-ups
REST 2:00

REST 5:00

3 Sets:
10 Shoulder to Overheads (135/95)
2:00 Max Calorie Bike
REST 2:00

Silver: 155/105 lbs. + 115/75 lbs.
Bronze: 115/75 lbs. + 75/55 lbs.

Wednesday 6/28

“CONDITIONING”

Teams of 2. Trade Movements.

AMRAP 20 minutes:
20/15 Calorie Row
10 Back Rack Reverse Lunge Steps (95/65)
20 Wall Balls (20/14)
10 Toes to Bar
20/15 Calorie Bike

Silver: 75/55 lbs. + 14/12 lbs.
Bronze: 45/35 lbs. + 10/12 lbs.

Thursday 6/29

“STRENGTH”

Every 1:30 x 5 Sets:
1: 12 Bar Facing Burpees + 2 Power Snatches (135/95)
2: 10 Bar Facing Burpees + 4 Power Snatches
3: 8 Bar Facing Burpees + 6 Power Snatches
4: 6 Bar Facing Burpees + 8 Power Snatches
5: 4 Bar Facing Burpees + 10 Power Snatches

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

“CONDITIONING”

AMRAP 15 minutes:
20 Push Press (75/55)
20 Box Jumps (24/20)

Silver: 65/45 lbs. + 20/16″
Bronze: 15 reps + 45/35 lbs. + 16/12″

Friday 6/30

“STRENGTH”

In 15 minutes, build to a heavy 3-rep of:
Bench Press
Back Squat

“CONDITIONING”

For Time:
50/40 Calorie Bike
50 Push Press (75/55)
50 Front Squats (75/55)
50/40 Calorie Row
50 Pull-ups
50 Shuttle Runs (25 x D/B)

Silver: 65/45 lbs. + Assisted Pull-ups
Bronze: 35 Reps + 45/35 lbs. + Ring Rows

Saturday 7/1

“CONDITIONING”

Teams of 2. Trade every 2 minutes.

AMRAP 12 minutes:
10 Plate Ground to OH (45/25)
10 Burpees to Plate
10 Box Step-Ups Holding Plate Anyway (24/20)

Silver: 25/15 lbs. + 20/16″
Bronze: 15/10 lbs. + 16/12″

REST 5:00

AMRAP 12 minutes:
300/200m Row
600/400m Bike
9 Shuttle Runs (d/b = 1)

REST 5:00

AMRAP 12 minutes:
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

FOLLOW US ON SOCIAL

READ MORE

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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