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 (275/185)
Box Jumps (30/24)

Scale: ~60-70% 1 RM Deadlift
(24/20″) (20/16″)
Step-Ups

 

Tuesday 7/19

“Conditioning”

4 Rounds
Each For Time
30 Double Unders
20 Cal Row
10 Burpees Over Rower
20 Cal Row
30 Double Unders
Rest 2:00

Rest 5:00

3 sets
Max Rep Unbroken C2B
Rest 1:00 Between Sets

 

Wednesday 7/20

TeamTastic WOD 2

In 30 minutes:
Max Clean
Max Bench Press
Max Front Squat

*Must be completed in this order
*Score is total weight combined
*Can start the clean with a preloaded barbell

 

Thursday 7/21

“Conditioning”

16 EMOM
Min 1: Max Calorie Bike
Min 2: :30 Max TTB
Min 3: 3-5 Wall Walks
Min 4: Rest

Rest 5:00

16 EMOM
Min 1: 6/6 SL KB Deadlift
Min 2: 10 Banded Face Pulls (3sec eccentric) +
8/8 SL GLute Bridge
Min 3: :30 Hollow Hold
Min 4: 10 Barbell Curls

 

Friday 7/22

“Strength”

EMOMx8
1 Snatch + 1 Hang Snatch
build in weight
(Save max for next week)

“Conditioning”

12 AMRAP
6 SA DB Thrusters Right Arm (50/35)
60ft. OH Carry Right Arm
6 SA DB Thrusters left Arm (50/35)
60ft. OH Carry Left Arm
15 Sit-Ups

 

Saturday 7/23

“Conditioning”

6 Rounds For Time
14 Box Step Overs w/ 1 DB (50/35)
15/12 Cal Row
14 Push-Ups
400m Run
Rest 1:00

FOLLOW US ON SOCIAL

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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