WODS 6/8/24

Monday 6/8

"STRENGTH"

Ever 2:00 x 5 Sets:

5 Back Squats

"CONDITIONING"

AMRAP 12 minutes

4:00 Max Clean and Jerks (135/95)

4:00 Max Calorie Row

4:00 Max Burpees

Tuesday 6/9

"STRENGTH"

EMOM 10 minutes:

O: 10 Standing Single Arm Landmine Presses

E: 6-10 Ring Rows (Feet on Box)

"CONDITIONING"

5 Rounds for Time:

50 Double Unders

10 Push Jerks (185/125)

REST 1:00

Wednesday 6/10

"STRENGTH"

In 10 minutes, build to a heavy:

Power Clean + Hang Squat Clean

"CONDITIONING"

Teams of 2. Trade every 1:00

AMRAP 16 minutes

100 Wall Balls (20/16)

100 Calorie Bike

100 Pull-ups

100 Calorie Row

Thursday 6/11

"STRENGTH"

In 10 minutes, build to a 5RM Bench

-then drop 10% and perform 8 reps

-then drop 10% and perform 10 reps

"CONDITIONING"

Benchmark: Jack

AMRAP 20 minutes

10 Push Press (115/75)

10 KBS (53/35)

10 Box Jumps (24/20)

Friday 6/12

"CONDITIONING"

4 Rounds for Time:

500m Row

50 Air Squats

"STRENGTH"

In 15 minutes, build to a 1-3RM Deadlift

Saturday 6/13

"CONDITIONING"

Teams of 3. Trade reps as needed. One person always running 400m.

AMRAP 30 minutes

20 Push Press (95/65)

20 Bar Facing Burpees

40 Front Squats (95/65)

40 Calorie Row

60 Deadlifts (95/65)

60 Calorie Bike