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 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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