Monday 8/22

“Strength”

4 Sets: (20:00 clock)
1.) 5 Ring Rows 2 second negative + 5 Ring Dips
Rest 1:00
2.) 8 Pendlay Rows
5/5 Half Kneeling SA Press
Rest 1:00

“Conditioning”

3:00 AMRAP
5 TNG Clean & Jerks (135/95)
5 Lateral Burpees Over Bar
Rest 3:00
3:00 AMRAP
5 TNG Clean & Jerks (135/95)
5 Lateral Burpees Over Bar

Silver:95/65
Bronze: 75/45

 

Tuesday 8/23

“Strength”

E3MOMx4
5/5 Barbell Front Rack Box Step-Up
*Box is at knee Height
:30 Squat Hold w/ Plate

“Conditioning”

4 Rounds For Time
20 Ft. Dual DB/Kb Walking Lunge (53/35s)
15 HSPU
20 Ft. Dual DB/KB OH Walking Lunge
15 AbMat Sit-Ups

Scaled:
4 Rounds For Time
20 Ft. Dual DB/Kb Walking Lunge
15 Hand-Release Push-Ups
20 Ft. Dual DB/KB Front Walking Lunge
15 AbMat Sit-Ups

Silver: (35s/26s)
Bronze: (15s/10s)

 

Wednesday 8/24

“Conditioning”

Partner WOD
30 AMRAP
1000m Row
20 Box Jumps (24/20)
20 Toes To Bar
1000m Row
20 Push Press (95/65)
20 Pull-Ups
*Trade Reps As Needed

Scaled
30 AMRAP
1000m Row
20 Box Step-Ups (20/16)
20 Hanging Knee Raises
1000m Row
20 Push-Press (45/35)
20 Ring Rows
*Trade Reps As Needed

 

Thursday 8/25

“Strength”

5 Sets
1 Halting Snatch DL + 2 Snatch Pulls
(15-20 minutes)

“Conditioning”

5 AMRAP
8 Unbroken Hang Power Snatch (95/65)
8 Back Squat (95/65)
Rest 5:00
5 AMRAP
8 Russian KB Swings (70/53)
8 Goblet Squats (70/53)

Silver: (75/55)(53/35)
Bronze: (45/35)(35/26)

 

Friday 8/26

“Strength”

16 EMOM
Min 1: 8-10 Ring Push-Ups / Parallette Push-Ups
Min 2: 30 Handstand Hold on Wall (Belly Facing Wall)
Min 3: 3-5 Negative HSPU (3 seconds)
*Kick down off wall, don’t need to press out of bottom
Min 4: Rest

“Conditioning”

For Time:
150 Double Unders
50 Cal Row
10 Bar Muscle Ups

Silver: 100 DU/ 15 C2B Pull-Ups
Bronze: 150 Singles/ 15 Strict Pull-ups

 

Saturday 8/27

“Conditioning”

800m Run
Then
5 Rounds:
5/5 Alternating Reverse Lunges
15 Air Squats
30 Weighted Flutter Kicks (20/14)
*Hold a wallball extended over the chest
Then
800m Run

*Can sub for 800m Row or 1600m Bike

“Finisher”

2 Sets
20 Barbell Curls
20 Barbell OH Tricep Extensions
20 Lateral Raises (plate or DB)

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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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