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Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell Swings 32/24kg 800m Row 40
Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65) 9 Pull-ups Silver: 75/55 Bronze:
Monday 4/17 “Strength” Front Squat (no eccentric) 3×2 @90% “Conditioning” 4 Rounds for Time: 15 Hang Power Snatch (95/65) 20 Abmat Sit-ups 15 Cal Row
Monday 4/10 “Strength” Front Squat (no eccentric) E2MOM X 4 3 reps @ 85% “Conditioning” 3-6-9-15-21 Row Calorie Thrusters (95/65) Silver: (75/55) Bronze: (45/35)
Monday 4/3 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 10 Barbell Bent Over Row, 2-3 second negative “Conditioning” 3
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm Front Rack Walking Lunge Steps
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over Row “Conditioning” AMRAP 7 minutes
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over Row “Conditioning” 3 Rounds For
Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time: 3 Power Cleans (135/95) 5
Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85) 25 Calorie Bike Silver: 95/65
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
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
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