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 11/28

Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring

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WODs 11/21

Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%

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WODs 11/14

Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)

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WODS 11/7

Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For

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WODs 10/31

Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

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WODS 10/24

Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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