Monday 6/7

“STRENGTH”

Every 2:00 x 5 Sets:
3 Pause Front Squats
@23X1

“CONDITIONING”

For Time:
30-20-10
Calorie Row
Wall Balls (20/14)
Burpees

Tuesday 6/8

“STRENGTH”

EMOM 10 minutes:
Odd: 3-5 Muscle Ups / 10-15 pullups
Even: 6 Strict Press

“CONDITIONING”

5 Rounds for Time:
1:00 Jump Rope
1:00 10m Shuttle
1:00 Cal Bike
1:00 Rest

Wednesday 6/9

“CONDITIONING”

For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
6 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
5 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
4 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
3 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
2 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
1 round of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
Time Cap: 40 minutes

1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

Thursday 6/10

“STRENGTH”

4 Rounds:
:20 Max Strict HSPU
REST :30
6 Bent Over Barbell Row
REST :90

“CONDITIONING”

AMRAP 6 minutes:
3 Thrusters
9 Box Jump Overs (24/20)

-R3-

AMRAP 6
6 OHS
12 T2B

-R3-

AMRAP 6
9 SDHP
18 situps

Gold: 95/65
Silver: 75/55
Bronze: 65/45

Friday 6/11

“CONDITIONING”

IWT

3RFT
12 ALT Front Rack Lunges
12 Burpee Box Jump Over
2:00 Max Calorie Row
REST 2:00

-R5-

3RFT
8 Deadlifts
8 Bar Facing Burpee
2:00 DU
Rest 2:00

Saturday 6/12

10 Rounds for Time:
500m row
Alt
50 Flutter kicks
35 Situps

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WODs 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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