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 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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