Monday 8/29

“Strength”

E3MOMx4
6/6 Barbell Front Rack Box Step-Up
*Box is at knee Height
:30 Squat Hold w/ Plate

“Conditioning”

10 Rounds For Time:
3 Front Squat (155/105)
5 Burpees Over Bar
7 V-Ups
*FS From The Floor

 

Tuesday 8/30

“Strength”

16 EMOM
1.) 6 Ring Rows 3 second negative + 5 Ring Dips
2.) 8 Pendlay Rows
3.) 6/6 Half Kneeling SA Press
4.) 1:00 Rest

“Conditioning”

E2MOM For 16:00
Alternate Between
1.) Max Row Meters
2.) :30 Max Ring/Bar Muscle-Up

 

Wednesday 8/31

“Conditioning”

For Time:
4 Rounds:
60 Double Unders
20 Alt. Pistols
Immediately Into
4 Rounds:
40 Box Jump Overs (24/20″)
20 Shoulder To Overhead (95/65)
Immediately Into
4 Rounds:
30 Thrusters (95/65)
30 Sit-Ups
*Trade As Needed

 

Thursday 9/1

“Strength”

16 EMOM
Min 1: :20-:30 Tuck Hold on Parallette/Rings
Min 2: :20 Chin Over Bar Hang
Min 3: 3-5 Negative HSPU (3 seconds)
*Kick down off wall, don’t need to press out of bottom
Min 4: Rest

“Conditioning”

10-9-8-7-6-5-4-3-2-1
Toes To Bar
Hand-Release Push-Ups

“Finisher”

3 Sets
15 Bicep Curls BB or DB
:15 Superman Hold
:15 Hollow Hold

 

Friday 9/2

“Strength”

E2MOM x 6 Sets
1 Halting Snatch DL + 1 Snatch Pull + 1 Snatch (Power or Squat)

“Conditioning”

3 Sets
3:00 AMRAP
3 Wall Walk
10 Deadlift (275/185)
Max Wall Ball in Time Remaining (20/14)
Rest 2:00

 

Friday 9/3

“Conditioning”

20 Minute AMRAP
Alternate Between:
P1: 400m Run
P2: AMRAP
5 Pull-Ups
10 Box Step-Ups
15 Sit-Ups

*When P1 finishes the run, P1 will pick up where P2 left off in the AMRAP.

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WODS 9/18

Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:

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WODS 9/4

Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)

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WODS 8/28

Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1

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