Monday 7/12

“STRENGTH”

Every 2:00 x 5 Sets:
4/4 Alternating Back Rack Reverse Lunges

“CONDITIONING”

AMRAP 15 minutes:
50/40 Calorie Row
– with time remaining, AMRAP:
6 Burpee Box Jump Overs (24/20)
8 Toes to Bar
10 Kettlebell Swings (53/35)

Silver: 35/25
Bronze: 25/15

Tuesday 7/13

“STRENGTH”

In 10 minutes, build to a heavy:
Power Clean + Hang Squat Clean + Jerk

“CONDITIONING”

For Time:
10 Shoulder Press (115/75)
15 Overhead Squats (115/75)
20 Push Press (115/75)
25 Front Squats (115/75)
30 Push Jerks (115/75)
35 Back Squats (115/75)

Time Cap: 14 minutes

Silver: 95/65
Bronze: 65/45

Wednesday 7/14

“CONDITIONING”

Teams of 2. Switch as Needed.

AMRAP 20 minutes:
250m Row
10 Pull-ups
25 Double Unders
500m Row
20 Pull-ups
50 Double Unders
750m Row
30 Pull-ups
75 Double Unders
1000m Row
40 Pull-ups
100 Double Unders

REST 5:00

AMRAP 10 minutes – You go/I go.
1-2-3-4-5…etc. 120ft. Shuttle Run (60’/60′)

Thursday 7/15

“STRENGTH”

Every 2:00 x 5 Sets:
5 Deadlifts, building per set

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
5 Deadlifts @ 80% from heaviest above
30 Walking Lunges
Max Bar Facing Burpees in Remaining Time
REST 1:00

Friday 7/16

“CONDITIONING”

EMOM 5 minutes:
2 x Bear Complex
(Power Clean + Front Squat + OH + Back Squat + OH)

Gold: 115/75
Silver: 95/65
Bronze: 65/45

REST 1:00

EMOM 5 minutes:
9 Thrusters
6 Box Jumps (24/20)

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

REST 1:00

EMOM 5 minutes:
9 Power Snatch
6 Box Jumps (24/20)

Gold: 65/45
Silver: 45/35
Bronze: 45/35

Saturday 7/17

“CONDITIONING”

AMRAP 30 minutes:
Buy-In: 1 Mile Run
-With Time Remaining, AMRAP:
20 Wall Balls (20/14)
20 SDHP (75/55)
20 Box Jumps (20)
20 Push Press (75/55)
20/15 Calorie Row

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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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