Monday 7/17

“STRENGTH”

In 10 minutes, build to a moderate 3-rep Deadlift

“CONDITIONING”

AMRAP 5 minutes:
50/40 Calorie Row
– with time remaining, AMRAP Wall Balls (20/14)

REST 5:00

AMRAP 5 minutes:
50/40 Calorie Bike
– with time remaining, AMRAP Deadlifts (155/110)

Silver: 14/12 lbs. + 135/95 lbs.
Bronze: 12/10 lbs. + 95/65 lbs.

Tuesday 7/18

“STRENGTH”

4 Sets:
:30 Strict Press (pick load)
:30 REST
:30 Push-ups
1:30 REST

“CONDITIONING”

3 Rounds for Time:
20 Thrusters (75/55)
20 Push Press (75/55)
20 Box Jumps (24/20)
20 SDHP (75/55)
20/15 Calorie Row

Silver: 65/45 lbs.
Bronze: 45/35 lbs.

Wednesday 7/19

“CONDITIONING”

Teams of 2. Trade Every Minute.

3 Rounds for Max Reps
2:00 Max Effort Shuttle Runs (d/b=1)
2:00 Max Effort Bike
2:00 Max Effort Hang Clean & Jerk (95/65)
2:00 Max Effort Abmat Sit-ups

Silver: 75/55 lbs.
Bronze: 55/45 lbs.

Thursday 7/20

“CONDITIONING”

AMRAP 12 minutes:
2k Row
– with time remaining, AMRAP Burpee Muscle-Ups

“STRENGTH”

In 10 minutes, build to a heavy complex of:
1 Power Clean
2 Front Squats
1 Jerk

Silver: Burpee C2B Pull-ups
Bronze: Burpee Pull-up/Ring Row

Friday 7/21

“STRENGTH”

EMOM 10 minutes:
O: 3 Hang Power Snatch (pick load)
E: 35 Double Unders

“CONDITIONING”

AMRAP 5 minutes:
Max Calorie Bike

REST 2:00

AMRAP 5 minutes:
9 KBS (53/35)
9 Toes to Bar

REST 2:00

AMRAP 5 minutes:
Max Calorie Bike

Silver: 35/25 lbs.
Bronze: 25/15 lbs.

Saturday 7/22

“CONDITIONING”

Teams of 2. Trade Movements.

AMRAP 25 minutes:
400m Run
25 Wallballs (20/14)
25 Box Jumps (24/20)
400m Run
25 Burpees

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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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