WODS 1/15/24
Monday 1/15 “CONDITIONING” Benchmark: 15.1 & 15.1a AMRAP 9 minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) -then immediately into: In 6 minutes: 1-rep
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Monday 1/15 “CONDITIONING” Benchmark: 15.1 & 15.1a AMRAP 9 minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) -then immediately into: In 6 minutes: 1-rep
Monday 1/8 “CONDITIONING” AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) REST 2:00 AMRAP 4 minutes: Max Squat Cleans
Monday 1/1 “CONDITIONING” New Year Teams of 2. Trade Reps as Needed. AMRAP 24 minutes: 20 Front Squats (95/65) 24 Bar Facing Burpees 20 Power
Tuesday 12/26 “STRENGTH” 5 x 3 Front Squats “CONDITIONING” 3 Rounds for Max Reps: :45 Calorie Row :15 REST :45 Wall Balls (20/14) :15 REST
Monday 12/18 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats building to a heavy set “CONDITIONING” 3 Rounds for Time: 500m Row 50 Double
Monday 12/11 “CONDITIONING” EMOM 10 minutes 150m Row Maintain Negative Splits REST 2:00 10 x :30 on/:30 off Erg Bike REST 2:00 EMOM 10 minutes
Monday 12/4 “CONDITIONING” 3 Sets: AMRAP 3 minutes 5 Clean and Jerks (205/140) 15 Box Jump Overs (24/20) Max Calorie Bike REST 2:00 REST 5:00
Monday 11/27 “STRENGTH” Every 2:00 x 5 Sets: 5 Back Squats + 3 High Box Jumps “CONDITIONING” 3 Rounds for Time: 7 Squat Clean Thrusters
Monday 11/20 “STRENGTH” Every 2:00 x 5 Sets: 5-5-5-5-5 Clean Deadlifts “CONDITIONING” AMRAP 15 minutes 5 Squat Clean and Jerks (205/140) 50 Double Unders 500m
Monday 11/13 “STRENGTH” EMOM x 6 minutes: O: 4 TnG Power Cleans + 12 Wall Balls E: REST In 10 minutes, find a 3RM Front
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:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat
Monday 3/4 “STRENGTH” EMOM 8 Mins Min 1: 6-8 Strict HSPU Min 2: 25s hollow hold “CONDITIONING” AMRAP 4 x
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
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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