Monday 8/15

“Strength”

E3MOM x 4
7/7 Back Rack Reverse Lunges
6/6 SA Shoulder Press

“Conditioning”

3:00 AMRAP
5 Thrusters (135/95)
5 Bar Facing Burpees
Rest 1:00
3:00 AMRAP
7 Thrusters (95/65)
5 Bar Facing Burpees
Rest 1:00
3:00 AMRAP
9 Thrusters (75/55)
5 Bar Facing Burpees

Silver: M 95/75/55 – F 75/55/45
Bronze: M 75/55/45 – F 55/45/35

 

Tuesday 8/16

“Strength”

16:00 EMOM
Min 1: 5-8 Strict Pull-Ups
Min 2: 6/6 SA Bent Over Rows (Heavy)
Min 3: :10 Top Support Ring Hold + 5 Ring Dips
Min 4: Rest

“Conditioning”

In 12:00
2K Row
Max RMU in Time Remaining

Silver: BMU/C2B/Asst. RMU
Bronze: 1500m Row, PU/Ring Row

 

Wednesday 8/17

“Conditioning”

Holleyman
30 Rounds For Time
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)

*Solo or Partner
*Partner = Trade Rounds

35:00 Cap

Silver: Box HSPU, (155/105)
Bronze: Seated DB Press, (95/65)

 

Thursday 8/18

“Strength”

16 EMOM
Min 1: :20 Tuck Hold (Parallette/Rings)
Min 2: 10-15 V-UPs
Min 3: :20 Bottom of Push-Up Hold
Min 4: :20 Chin Over Bar Hold

“Conditioning”

4 Rounds For Time
20 Medball Box Step-Overs (24/20″)(20/14lb)
100 Double Unders
2 Farmer Carries (120ft. ea.) (70/53lbs)

 

Friday 8/19

“Strength”

Snatch Pulls
5×3
Build for your sets

“Conditioning”

13:00 AMRAP
50 Deadlift (225/155)
50 Alternating Pistols
50 Dual KB Push Press (35s/26s)
50 C2B

Scaled
40 Deadlift (135/95)
40 Single Leg Box Squats
40 Dual DB Push Press (35lbs/15lbs)
40 Ring Rows

 

Saturday 8/20

“Conditioning”

Partner WOD
10 Rounds For Time:
200m Row
10 Air Squats
10 Push-Ups
*Trade Rounds

Rest 5:00

Partner WOD
5 Rounds For Time:
1000m Bike
30 Sit-Ups
*Trade As Needed

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WODs 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

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WODs 9/25

Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand

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WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

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WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

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WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

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WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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