Monday 9/18

“STRENGTH”

Bench Press
In 12 minutes:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%

“CONDITIONING”

Benchmark: Wittman

7 Rounds for Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Silver: 35/25 lbs. + 75/55 lbs. + 20/16″
Bronze: 35/25 lbs. + 65/45 lbs. + 16/12″

Tuesday 9/19

“STRENGTH”

Back Squat
In 12 minutes:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%

“CONDITIONING”

7 Rounds for Time:
10 Wall Balls (20/14)
10 Pull-ups

Silver: 14/12 lbs.
Bronze: 12/10 lbs. + Ring Rows

Wednesday 9/20

“CONDITIONING”

Teams of 2. Trade Every Minute.

AMRAP 12 minutes:
7 Power Cleans (135/95)
7 Bar Facing Burpees
14 Double Unders

REST 3:00

AMRAP 12 minutes:
7 Handstand Push-ups
7 Box Jumps (24/20)
7 Calorie Bike

Thursday 9/21

“CONDITIONING”

3 Rounds for Time:
1k/800m Bike
50 Abmat Sit-ups
25 Thrusters (95/65)

“STRENGTH”

In 10 minutes, build to a heavy:
1 Snatch DL
1 Power Snatch
1 Hang Snatch

Friday 9/22

“STRENGTH”

Deadlift
In 12 minutes:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @ 70%

“CONDITIONING”

AMRAP 12 minutes:
2-4-6-8-10…etc
Shuttle Run (d/b = 1)
Deadlift (225/155)

Saturday 9/23

“CONDITIONING”

Teams of 3. One person running while 2 trade reps.

AMRAP 15 minutes:
30 Calorie Row
30 Box Jumps (24/20)
30 Push Press (95/65)

REST 5:00

AMRAP 15 minutes:
30 Calorie Bike
30 Burpees
30 Front Squats (95/65)

Run = 200m

FOLLOW US ON SOCIAL

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

Read More »

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