Monday 8/14

“STRENGTH”

Every 1:30 x 5 Sets:
3 Power Cleans (pick load)
*Do not have to be TnG*

“CONDITIONING”

4 Sets:
AMRAP 4 minutes:
Set 1: 500/400m Row + Max Effort Box Jump Overs (24/20)
Set 2: 1k/800m Bike + Max Effort Shoulder to Overheads (155/110)
Set 3: 500/400m Row + Max Effort Wall Balls (20/14)
Set 4: 1k/800m Bike + Max Effort Burpees
REST 2:00 between sets

Silver: 20/16″ + 115/75lbs. + 14/12 lbs.
Bronze: 16/12″ + 95/65 lbs. + 12/10 lbs.

Tuesday 8/15

“CONDITIONING”

5 Rounds for Time:
15 Hang Squat Cleans (115/75)
30 Double Unders
15 C2B Pull-ups
REST 1:00

“STRENGTH”

3 Sets for Quality:
3 Wall Walks
30 Abmat Sit-ups

Silver: 95/65 lbs. + 60 Single Unders + Pull-ups
Bronze: 65/45 lbs. + 30 Single Unders + Ring Rows

Wednesday 8/16

“CONDITIONING”

Teams of 2. Trade Reps as Needed.

AMRAP 30 minutes:
50/40 Calorie Bike
50 Bench Press (135/95)
50 Walking Lunge Steps
50 Push-Ups
50 Box Jumps (24/20)

Silver: 95/65 lbs. + 20/16″
Bronze: 75/55 lbs. + 16/12″

Thursday 8/17

“STRENGTH”

Every :30 x 10 Sets:
1 Back Squat @ heavy load

REST 5:00

Every :30 x 10 Sets:
1 Push Jerk @ heavy load

“CONDITIONING”

3 Rounds for Time:
500/400m Row
9 Deadlifts (225/155)
15 Burpees
21 Wall Balls (20/14)

Silver: 155/110 lbs. + 14/12 lbs.
Bronze: 95/65 lbs. + 12/10 lbs.

Friday 8/18

“CONDITIONING”

20 Sets of: 45s on/15s off
10 Shuttle Runs (d/b=1)
20 Toes to Bar
30 Calorie Bike
40 Alt. Hang DB Snatch (50/35)
*Pick up where you left off for each interval*

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

“STRENGTH”

8 Sets of :20s on/ :10s off each movement
Banded Tricep Extensions
Barbell Bicep Curl
Abmat Sit-ups

Saturday 8/19

“CONDITIONING”

Teams of 3. One person running while 2 trade reps.

AMRAP 30 minutes:
75 Kettlebell Swings (53/35)
75 Burpees
75 Calorie Bike
75 Thrusters (45/35)

Run = 400m

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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