Monday 6/27

“Strength”

Ever 2:30 For 4 Sets
1 Power Clean + 2 Squat Cleans
@ 80% 1RM Clean

“Conditioning”

3 Sets
6:00 AMRAP
8 Back Squat From Floor (155/105)
10 Chest To Bar Pull-Ups
12 Kettlebell Swings (53/35)
Max Calorie Row in Time Remaining
Rest 2:00

*If you cannot safely put the bar on your back from the floor, take the weight off

Silver: 115/85, Pull-Ups, 44/26
Bronze: 95/65, Ring Rows, 26/15

 

Tuesday 6/28

“Strength”

Jerk
E2MOM x 5
2 reps @ 80%
2 second pause in the catch

“Conditioning”

6-9-12-15-21
Push-Press (95/65)
Box Jump Overs (24/20)

Silver: 75/55, 20/16″ Box
Bronze: 45/35, Box Step Overs

 

Wednesday 6/29

“Gymnastic Skill Work”

EMOM x 12
Min 1: 5-10 Ring/Box/Paralette Dips
Min 2: :20 Hanging L-Sit or Tuck Hold
Min 3: :20-30 Handstand Hold

“Conditioning”

Partner WOD
*Trade Movements
15:00 AMRAP
10/10 SA DB Clean (50/35)
30 Double Unders
15 Sit-Ups

Silver: 40/30
Bronze: 25/15, 60 Singles

 

Thursday 6/30

“Strength”

E2MOM x 5
3 Front Squat @ 80%

“Conditioning”

5 Rounds For Time
20ft. Single KB Front Rack Walking Lunges (70/53)
10 Burpees Over KBS
20t. Single KB Front Rack Walking Lunges
10 Toes To Bar
*Start WOD at the Rig

Silver: (53/35)
Bronze: (26s/15s)

 

Friday 7/1

“Strength”

Every 2:30 For 4 Sets
1 HHS + 1 HS + 1 Snatch
@ 75-80%
*Connect the hang snatches
*Can reset for the Snatch
*Squat or Power

“Conditioning”

Every 3:00 for 18:00
Alternate Between:
1.) 500m Row
2.) 3 Wall Walks + 3 Deadlift (315/205)

Deadlift Scale: 70-80% of 1 RM
Wall Walk Scale: 1-2 reps

 

Saturday 7/2

“Conditioning”

5:00 AMRAP
15/12 Calorie Bike
12 Ring Rows
Rest :90
5:00 AMRAP
30 Mountain Climbers on Wall Ball (15/15)
5 MedBall Cleans
20 Weighted Russian Twist w/ WB
Rest :90
5:00 AMRAP
15/12 Calorie Bike
12 Ring Rows
Rest :90
5:00 AMRAP
30 Mountain Climbers on Wall Ball (15/15)
5 MedBall Cleans
20 Weighted Russian Twist w/ WB

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WODs 11/28

Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring

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WODs 11/21

Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%

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WODs 11/14

Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)

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WODS 11/7

Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For

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WODs 10/31

Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

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WODS 10/24

Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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