Monday 8/21

“STRENGTH”

Ever 2:00 x 5 Sets:
5 Back Squats

“CONDITIONING”

AMRAP 12 minutes
4:00 Max Clean and Jerks (135/95)
4:00 Max Calorie Row
4:00 Max Burpees

Silver: 95/65 lbs.
Bronze: 65/45 lbs.

Tuesday 8/22

“STRENGTH”

EMOM x 10 minutes:
O: 5 Strict Press
E: 8 KB Upright Row

“CONDITIONING”

5 Rounds for Time:
50 Double Unders
10 Push Jerks (185/125)
REST 1:00

Silver: 135/95 lbs.
Bronze: 95/65 lbs.

Wednesday 8/23

“CONDITIONING”

Teams of 2. Trade every 1:00
AMRAP 20 minutes:
100 Wall Balls (20/14)
100 Calorie Bike
100 Pull-ups
100 Calorie Row

Silver: 14/12 lbs.
Bronze: 50 reps + 12/10 lbs. + Ring Rows

Thursday 8/24

“STRENGTH”

In 10 minutes, build to a 5RM Bench
-then drop 10% and perform 8 reps
-then drop 10% and perform 10 reps

“CONDITIONING”

AMRAP 15 minutes
5 Deadlifts (275/185)
10 Box Jumps (24/20)
10 Shuttle Runs (d/b=1)

Silver: 185/125 lbs. + 20/16″
Bronze: 135/95 lbs. + 16/12″

Friday 8/25

“STRENGTH”

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

“CONDITIONING”

3 Rounds for Time:
500m Row
50 Air Squats

REST 2:00

3 Rounds for Time:
1k Bike
25 Push-ups

Saturday 8/26

“CONDITIONING”

Teams of 2. Trade Reps as Needed. Run Together.

AMRAP 12 minutes:
600m Run
– with time remaining, AMRAP:
21 KBS (53/35)
21 Burpees

REST 3:00

AMRAP 12 minutes:
600m Run
– with time remaining, AMRAP:
21 Toes to Bar
21 Thrusters (95/65)

REST 3:00

AMRAP 12 minutes:
600m Run
– with time remaining, AMRAP:
21 Box Jump Overs (24/20)
21 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

Read More »

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