Monday 6/5

“STRENGTH”

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

“CONDITIONING”

For Time:
60 Box Jumps (24/20)
50 Push Press (95/65)
40 Alt. Pistols
30 HSPU
20 Deadlifts (225/155)

REST 5:00

AMRAP 5 minutes:
5 Toes to Bar
20 Russian Twists

Silver: 20/16″ + 75/55 lbs. + 185/125 lbs.
Bronze: 16/12″ + 45/35 lbs. + 95/65 lbs.

Tuesday 6/6

“CONDITIONING”

3 Rounds for Max Reps:
:45 Calorie Row
:15 REST
:45 Wall Balls (20/14)
:15 REST
:45 Calorie Bike
:15 REST
:45 KBS (53/35)
:15 REST

REST 5:00

Every :20 x 5 minutes:
1 Shuttle Run (d/b = 1)

Silver: 14/12 lbs. + 35/25 lbs.
Bronze: 12/10 lbs. + 35/25 lbs.

Wednesday 6/7

“CONDITIONING”

Teams of 2. Trade Rounds.

AMRAP 10 minutes:
10/7 Calorie Row
10 Bench Press (155/105)

REST 2:00

AMRAP 10 minutes:
10/7 Calorie Bike
10 Deadlifts (155/105)

REST 2:00

AMRAP 10 minutes:
5 Ground to Overhead (155/105)
10/7 Push-ups
15 Air Squats

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

Thursday 6/8

“STRENGTH”

Every :30 x 5 minutes perform:
1 Snatch Deadlift
1 Power Snatch

REST 5:00

4 Sets:
Every 10s x 30s:
1 Back Squat @ heavy load
REST 1:00 between sets
– Bar stays in the back rack during each set

“CONDITIONING”

AMRAP 10 minutes:
40 Double Unders
20 Walking Lunge Steps
10 C2B Pull-ups

Silver: Single Unders + Pull-ups
Bronze: Single Unders + Ring Rows

Friday 6/9

“STRENGTH”

In 10 minutes, build to a heavy Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

“CONDITIONING”

5 Sets:
AMRAP 2 minutes:
12 Burpee Box Jump Overs (24/20)
– with time remaining, AMRAP:
Erg Bike Calories
REST 2:00 between sets

Silver: 20/16″
Bronze: 16/12″

Saturday 6/10

“CONDITIONING”

3 Sets:
600m Run
30 KBS (53/35)
REST 2:00

500m Row
30 Toes to Bar
REST 2:00

1k Bike
30 Thrusters (75/55)
REST 2:00

Silver: 35/25 lbs. + 65/45 lbs.
Bronze: 35/25 lbs. + 45/35 lbs.

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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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