WODS 6/9/25

Monday 6/9

"STRENGTH"

In 10 minutes:

Build to a heavy 2-rep Back Squat

"CONDITIONING"

AMRAP 10 minutes:

3-6-9-12..etc.

Wall Balls (20/14)

5 C2B Pull-ups

REST 5:00

AMRAP 5 minutes:

200m Row (count carry over)

1 Deadlift @ 2-rep Back Squat Weight

Competitor

C2B Pull-up: 2 Bar Muscle Ups

Performance

Wall Ball: 14/12 lbs.

Fitness

Wall Ball: 12/10 lbs.

C2B Pull-up: Pull-up -or- Ring Row

Tuesday 6/10

"STRENGTH"

In 10 minutes:

Build to a heavy 3-rep Hang Power Clean

REST 5:00

EMOM 6 minutes:

3 Push Jerks

"CONDITIONING"

4 Rounds Each for Time:

500m Row

50 Double Unders

REST 2:00

Performance

Double Unders: 100 Single Unders

Fitness

Row: 400/300m

Double Unders: 50 Single Unders

Wednesday 6/11

"CONDITIONING"

Teams of 2. Trade Every Minute.

AMRAP 6 minutes:

Max Calorie Bike

REST 2:00

AMRAP 12 minutes:

8 Push-ups

8 Box Jump Overs (24/20)

8 Abmat Sit-ups

REST 2:00

AMRAP 6 minutes:

Max Calorie Bike

HYBRID STRENGTH

A) Hang Clean

6 sets 2 @ by feel

B) EMOM 20 (Alternating)

- 3 Pause Front Squats

- 3 Behind the Neck Split Jerk

C) 3 rounds

15 Barbell Curls

15 Bent Over DB Fly

20 Dead Bugs

Thursday 6/12

"STRENGTH"

Every 2:00 x 4 Sets:

4 Thrusters

"CONDITIONING"

4 Sets:

AMRAP 2 minutes:

7 Push Press (95/65)

7 Front Squats (95/65)

25 Double Unders

REST 1:00

REST 3:00

For Time:

50 Burpees

Performance

PP/FS: 75/55 lbs.

Double Unders: 50 Single Unders

Fitness

PP/FS: 45/35 lbs.

Double Unders: 25 Single Unders

Friday 6/13

"STRENGTH"

In 10 minutes:

Build to a moderate 3-rep Deadlift

"CONDITIONING"

3 Sets:

8 Deadlifts (275/185)

2:00 Max Meter Row

REST 2:00

REST 5:00

3 Sets:

1:00 Max Toes to Bar

1:00 Max Shuttle Runs (d/b = 1)

REST 2:00

Performance

Deadlift: 225/155 lbs.

Fitness

Deadlift: 155/105 lbs.

Saturday 6/14

"CONDITIONING"

Teams of 3. Two Partners Trading Reps. One Person 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

HYBRID STRENGTH

A) Snatch Pull Under

5 sets 3 @ by feel

B) EMOM 5

2 snatches @ 70%

C) EMOM 5

1 snatch @ 80%

D) 3 rounds for quality

5 Snatch Pulls @ 90-100%

10 DB Bench Press

8 Barbell Rollouts