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 must touch the ground
Silver: Pike HSPU
Bronse: Seated Shoulder Press

Rest 3-5mins

For Quality:
3 Sets
10 Slow Controlled Banded Face Pulls
2/2 Turkish Get-Ups
10 Slow Controlled Plate Front Raise

 

Tuesday 9/27

Build To a 1 RM
Clean and Jerk

(20:00)

“Conditioning”

Nasty Girls
3 Rounds For Time:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)

Silver: C2B, (95/65)
Bronze: Strict Pull-Up/RR, (75/55)

 

Wednesday 9/28

25 AMRAP
Partner-Trade Reps
40 Calorie Row
15 Synchronized Burpees
40 Calorie Row
15 Synchronized Box Jump Overs (24/20)
40 Partner Wall-Ball Sit-Ups (20/14)
*Trade row as needed
*Synchro burpees – chest on ground together
*Synchro BJO – all 4 feet on top of box together

Partner-Trade Reps
30 Calorie Row
10 Synchronized Burpees
30 Calorie Row
10 Synchronized Box Jump Overs (20/16)
30 Partner Wall-Ball Sit-Ups (20/14)

 

Thursday 9/29

Build To a 3 RM
Back Squat

(20:00)

“Conditioning”

100 Double Unders
Then
4 Rounds For Time
12 Toes To Bar
12 Alternating Front Rack Reverse Lunges (95/65)
Then
100 Double Unders

Silver: 7 TTB, (75/55)
Bronze: HKR, (45/35)

 

Friday 9/30

Build To a 3 Rep Heavy
Snatch Grip Deadlift
*:03 Eccentric Each Rep

(20:00)

“Conditioning”

12 AMRAP
12 OHS (95/65)
10 Sumo Deadlift High-Pull (95/65)
3 Wall Walks

Silver: (45/35), 1-2 Wall-Walk
Bronze: Front Squat, Scaled Wall-Walk

 

Saturday 10/1

For Time:
4 Rounds
400m Run
400m Row
1000m Bike
*Can be done in any order
35 minute cap

Scaled:
4 Rounds
200m Run
300m Row
800m Bike
*Can be done in any order

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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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WODS 3/4/24

Monday 3/4 “STRENGTH” EMOM 8 Mins Min 1: 6-8 Strict HSPU Min 2: 25s hollow hold “CONDITIONING” AMRAP 4 x

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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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