WODS 6/1/24

Monday 6/1

"STRENGTH"

Build to a moderate in 10 minutes of:

3 TnG Squat Clean + Split Jerk

"CONDITIONING"

2 Sets:

AMRAP 5 minutes @ 85%

10 Box Jumps w/ Step Down (24/20)

3 Shuttle Runs (d/b = 1)

10 Toes to Bar

Rest 2:00 between AMRAPS

REST 5:00

1 Set @ 100%

AMRAP 5 minutes

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

Calorie Row

Tuesday 6/2

"CONDITIONING"

3 Rounds for Time:

15 C2B Pull-ups

250m Row

REST 3:00

3 Rounds for Time:

15 HSPU

250m Row

REST 3:00

3 Rounds for Time:

5 Bar Muscle-Ups

50 Double Unders

"STRENGTH"

Every 1:30 x 6 Sets:

3 Bench Press

Wednesday 6/3

"STRENGTH"

In 12 minutes, complete build to a heavy:

3 TnG Pause Deadlifts (2s Pause Above Knee)

"CONDITIONING"

Teams of 2.

AMRAP 8 minutes: (Trade Rounds)

5 Hang Power Cleans (135/95)

10 No Push-up Burpee Box Jump (24/20)

REST 3:00

AMRAP 14 minutes: (Trade Reps)

25 Wall Balls (20/14)

25 KBS (53/35)

8 Shuttle Runs (d/b = 1)

25 Box Step Overs (24/20)

25 HR Push-ups

Thursday 6/4

"STRENGTH"

Every 2:00 x 5 Sets:

3 Back Squats

REST 2:00

EMOM 8 minutes:

Odd: :30 Max Ring Rows (feet on box)

Even: :30 Max Calorie Bike

"CONDITIONING"

AMRAP 9 minutes

3-6-9-12...etc.

Calorie Row

Push Press (115/80)

Friday 6/5

"STRENGTH"

In 12 minutes, build to a heavy of:

3 Power Snatches

"CONDITIONING"

AMRAP 10 minutes

30 Double Unders

15 Power Snatchs (75/55)

Saturday 6/6

"CONDITIONING"

Teams of 2. Trade Reps.

AMRAP 25 minutes:

100 Wall Balls (20/14)

600m Run (Together)

75 Kettlebell Swings (53/35)

400m Run (Together)

50 Box Jumps (24/20)

200m Run (Together)