Monday 9/11

“STRENGTH”

Back Squat
Every 2:00 x 5 Sets:
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: ME @ 80%

“CONDITIONING”

For Time:
20 Front Squats (205/145)
30 Box Jumps (24/20)
40 Kettlebell Swings (53/35)
50 Wall Balls (20/14)

Silver: 155/105 lbs. + 20/16″ + 35/25 lbs. + 14/12 lbs.
Bronze: 115/75 lbs. + 16/12″ + 25/15 lbs. + 12/10 lbs.

Tuesday 9/12

“STRENGTH”

Bench Press
Every 2:00 x 5 Sets:
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: ME @ 80%

“CONDITIONING”

AMRAP 12 minutes:
10 Burpees
25 Double Unders

Wednesday 9/13

“CONDITIONING”

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:
10-20-30-40-50…etc.
Hang Power Snatch (95/65)
Calorie Bike
Pull-ups
Overhead Squats
Abmat Sit-ups

Silver: 75/55 lbs.
Bronze: 45/35 lbs.

Thursday 9/14

“STRENGTH”

Deadlift
Every 2:00 x 5 Sets:
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: ME @ 80%

“CONDITIONING”

For Time:
5k Row

Silver: 3k Row
Bronze: 3k Row

Friday 9/15

“CONDITIONING”

3 Sets:
12 Push Press (115/75)
2:00 Max Box Jump Overs
REST 2:00

REST 5:00

3 Sets:
12 Thrusters (115/75)
1:00 Max Calorie Bike
REST 2:00

REST 5:00

3 Sets:
30 Abmat Sit-ups
5 Wall Walks
10 T2B

Saturday 9/16

“CONDITIONING”

Teams of 2. Trade Reps. Run Together.

AMRAP 25 minutes:
400m Run
50 Wall Balls (20/14)
50 Burpees
800m Run
50 KBS (53/35)
50 Goblet Squats (53/35)

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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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