Monday 9/12

“Conditioning”

15 AMRAP
1 Power Clean (70% 1 RM)
2 Squat Cleans (70% 1 RM)
30 Double Unders
4 Muscle Ups

Silver: 4 C2B
Bronze: 1PC + 2 FS, Pull-Ups

Rest 5:00

“Strength”

4 Sets
8/8 Bulgarian Split Squats
Rest 1:00
8 Romanian Deadlift
Rest 1:00

 

Tuesday 9/13

“Strength”

16 EMOM
1.) 5-10 Strict Toes To Bar
2.) 3-5 Negative HSPU
3.) 8/8 SA Dumbbell Bench Press
Rest

“Conditioning”

21-15-12-9-6-3
Weighted Box Step-Overs (24/20″)(20/14WB)
Push-Press (95/65)

Silver: (14/10WB)(75/55PP)
Bronze: (20/16″)(10/8WB)(45/35PP)

 

Wednesday 9/14

“Conditioning”

Partner – Trade Movements
20 AMRAP
15/12 Cal Row
15 Wall Ball (20/14)
15 Wall Ball Sit-Ups

Rest 5:00

3 Rounds
1:00 Forearm Plank
:30 Flutter Kicks
1:00 Rest

 

Thursday 9/15

“Strength”

Every 2:30 For 5 Sets
3 Snatch Deadlift – Pause :03 at the Knee
3-5 Strict Chest To Bar Pull-Ups
*Challenge yourself on weight

“Conditioning”

8 Rounds For Time:
5 Hang Power Snatch UnBroken (115/85)
10 Toes To Bar
*3 Burpees Every Minute on the Minute
*Start With Burpees

Silver: 75/55
Bronze: 45/35

 

Friday 9/16

“Strength”

Back Squat
in 15:00
Build to a 5 Rep Heavy Back Squat

“Conditioning”

6 Rounds For Time:
10 SA DB Push Press (L)(50/35)
30Ft. SA DB Front Rack Walking Lunge (L)
10 SA DB Push Press (R)
30Ft. SA DB Front Rack Walking Lunge (R)
15 SGymnastics Crunch

Silver: 40/30
Bronze: 25/15

 

Saturday 9/17

“Conditioning”

5 Rounds For Time
300/250m Row
10 Pull-Ups
15 Kettlebell Sumo Deadlift High-Pull (53/35)
300/250m Row
15 Kettlebell Swings (53/35)
10 Push-Ups
1:00 Rest

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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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