Monday 6/6

“Strength”

Every :90 x 6 sets
1 HHC + 1 HC + 1 Clean
5×1 @ 60-70%

“Conditioning”

15 AMRAP
10 Deadlift (115/85)
5 Front Squat (115/85)
10 Lateral Burpees Over Bar
3 Shuttle Runs (120ft – d/b=1)

 

Tuesday 6/7

“Strength”

Every :90 x 6 sets
2 Push Press + 1 Jerk
45-50%+ build to a heavy

“Conditioning”

2 Rounds for Time:
20 Shoulder to Overheads (95/65)
20 Box Jumps w/ Step Down
20 C2B Pull-ups -or- Ring Rows
*no bands today, only challenging ring rows

 

Wednesday 6/8

“Conditioning”

30:00 AMRAP
1600m Row (Trade Every 400m)
50 Partner Wall Balls
40 Partner WB Sit-Ups

 

Thursday 6/9

“Strength”

Every 2:30 x 5 Sets
3 Halting Snatch DL +
2 HHS
*Pause at Knee and at Pocket
*Build in Weight Starting @ 50%

 

“Conditioning”

21-15-9
Dual DB Shoulder To Overhead (40/30)
Push-Ups on Dumbbells
*After each round, perform a farmer carry lap around the rig

 

Friday 6/10

“Strength”

Every 2:30 x 5 Sets
Front Squat
32X1 Tempo @ 65%

 

“Conditioning”

Snake Eyes
11 Rounds For Time:
3 Bar Muscle-Ups
6 Dual DB Alt. Front Rack Reverse Lunges (50/35)
9 KBS
36 Double Unders

 

Saturday 6/11

“Conditioning”

5 Rounds For Time
200m Run
10 Bench Press (50% of 1RM)
5/5 KB Bent Over Row (Heavy)
200m Run
10 Bench Hops
10 V-Ups

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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