Monday 9/19

“Strength”

3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups

“Conditioning”

20min AMRAP
10 Push-Press (115/80)
10 Russian Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Silver: 85/65PP, 35/26KBS
Bronze: 55/45PP, 26/15KBS, Step-Ups

 

Tuesday 9/20

“Strength”

3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows

“Conditioning”

12 EMOM
Min 1: 15/12 Cal Bike
Min 2: 6 C2B + 6 Air Squats
Min 3: MaxHollow Hold

Silver: 6 Kipping Pull-Ups
Bronze: 6 Jumping Pull-ups

“Strength”

3 Sets:
8/8 Single Arm Dumbbell Bench Press
8/8 Bulgarian Split Squats
Rest 1:00

 

Wednesday 9/21

“Conditioning”

Partner:
8 Rounds For Time:
500m Row
8 Squat Cleans (95/65)

Silver: (75/55)
Bronze: 400m, (45/35)
*Trade Rounds

“Strength”

3 Sets
5 each Y-T-W
8 Romanian Deadlift
10/10 Single Leg Calf Raises

Rest 1:00

 

Thursday 9/22

“Strength”

3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set

“Conditioning”

15 AMRAP
50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Reverse Lunges

Scaled:
75 Single Unders
30 Sit-Ups
20 Push-Ups
20 Reverse Lunges

“Mobility”

10 Minutes Coach Led Mobility

 

Friday 9/23

“Strength”

3 sets
Max Reps Ring Muscle Ups
Rest 2:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)

“Conditioning”

4 Rounds:
Every 6 Minutes
10 Back Squat (~70% of 5 RM)
8 Burpees
120ft. Farmer Carry (Heavy)
30ft. Handstand Walk

Silver: 2 Wall Walks
Bronze: 40 alt. Plank Shoulder Taps

 

Saturday 9/24

“Conditioning”

4 Rounds
20 Alt. Dumbbell Snatch (50/35)
400m Run
120ft. Plate OH Carry (45/35)
200m Run
Rest 2:00

“Conditioning”

Bike Intervals
8 Rounds
:20 Work/ :20 Rest

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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

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