WODs 2/27
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
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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 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast. Pull-Ups, 35/26lbs Bronze: Ring Row,
Monday 2/13 “Strength” Back Squat E2MOM x 12 6-6-4-4-2-2 Build in Weight “Conditioning” 3 RFT 5 BMU 7 Push Jerks 9 HPC 50 DU “Gold”
Monday 2/6 “Conditioning” 4 Sets 5min AMRAP 8 Burpees 5 Hang Power Snatch (95/65) 30 Double Unders Rest 2:00 *Start over each round Tabata Work
Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat 185/125 *from floor Silver: 8
Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00 Cap “Conditioning” 10 EMOM Min
Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal Row Silver: (65/45) Bronze: (45/35)
Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95) 15 OHS (135/95) 9 Thrusters
Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of 5RM 15-20mins “Conditioning” EMOM x
Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM “Conditioning” 12 AMRAP 8 Bar
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
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 @
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