Monday 7/11

“Strength”

Clean
[email protected] 90-95%
(15-20 min Clock)

“Conditioning”

3 Rounds For Time:
20 Deadlift (155/105)
20 Medball Cleans (20/14)

 

Tuesday 7/12

“Strength”

Jerk
[email protected] 90-95%
(15-20 min Clock)

“Conditioning”

10 AMRAP
20 Toes To Bar
100 Double Unders
20 Handstand Push-Ups
100 Double Unders

 

Wednesday 7/13

TeamTastic Starts!

WOD 1 AMRAP 24 minutes:
P1: 3:00 Row
P2: 3:00 AMRAP
– Partners switch every 3:00

5 Goblet Squats (53/35) (35/25)
10 Box Jump Overs (24/20) (20/16)
15 Kettlebell Swing (53/35) (35/25)

Score 1: Meters Rowed
Score 2: Rounds + Reps

 

Thursday 7/14

“Strength”

Front Squat
[email protected] 90-95%
(15-20 min Clock)

“Conditioning”
E2MOM For 16:00
*Alternate between
1.) 4 Shuttle Runs + 3/3 Cossack Squat
2.) 5 Bench Press @ 75% 1RM + 10 DB Reverse Flys

 

Friday 7/15

“Strength”

Snatch
[email protected] 90-95%
(15-20 min Clock)

“Conditioning”

RX
Amanda
9-7-5.
Ring Muscle Up
Squat Snatch (135/95)
Rest 5:00
15-12-9
Power Clean (135/95)
Strict Pull-Ups

Scaled
9-7-5
C2B/Pull-Ups/Asst. Pull-ups
Power Snatch (95/65)
Rest 5:00
15-12-9
Power Clean (95/65)
Ring Rows

 

Saturday 7/16

“Conditioning”

5:00 AMRAP
10/8 Calorie Row
5 Burpees Over Rower
Rest :90
5:00 AMRAP
10 Weighted Medball Sit-Ups (20/14)
8/8 SA Half Kneeling KB Strict Press
Rest :90
5:00 AMRAP
10/8 Calorie Row
5 Burpees Over Rower
Rest :90
5:00 AMRAP
10 Weighted Medball Sit-Ups (20/14)
8/8 SA Half Kneeling KB Strict Press

FOLLOW US ON SOCIAL

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WODs 8/15

Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters

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WODs 8/8

Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support

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WODs 8/1

Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

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WODs 7/25

Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements

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WODs 7/18

Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift

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