Strength & Conditioning

Strength & Conditioning Friday, August 12th

STRENGTH

E2MOM 10
Strict Press 1×5 at 70% 1RM
Strict Press 1×4 at 75% 1RM
Strict Press 1×3 at 80% 1RM
Strict Press 1×2 at 85% 1RM
Strict Press 1×1 at 90% 1RM

WOD

3 rounds, each round for time, of:
10 Pull-ups
10 Power Snatches, (115/75)
8 Chest-to-bar Pull-ups
8 Power Snatches
6 Bar Muscle-ups
6 Power Snatches

Rest 3 mins between each round.

Strength & Conditioning Thursday, August 11th

ACTIVE RECOVERY

AMRAP 8:
10 DB Bent Over Row
10 DB Hammer Curls
10 DB Overhead Tricep Extensions

WOD

Each for distance:
4 rounds of:
Bike, 2 mins
Rest 30 secs
Bike, 1:30
Rest 30 secs
Bike, 1 min
Rest 2 mins

Strength & Conditioning Wednesday, August 10th

STRENGTH

Bench Press
3RM

WOD

Every 4 mins for 24 mins, alternating between:
1x [ 400m Run + 15 Floor Press, 50/35 ]
1x [500/400 m Row + 15 Strict HSPU ]

Strength & Conditioning Tuesday, August 8th

OLY

E2MOM 10
Clean Deadlift 1×5 at 70% 1RM
Clean Deadlift 1×4 at 75% 1RM
Clean Deadlift 1×3 at 80% 1RM
Clean Deadlift 1×2 at 85% 1RM
Clean Deadlift 1×1 at 90% 1RM

WOD

For time:
30 Hang Power Cleans, (95/65)
15 Box Jumps, (30/24)
24 Hang Power Cleans
12 Box Jumps
18 Hang Power Cleans
9 Box Jumps
12 Hang Power Cleans
6 Box Jumps
6 Hang Power Cleans
3 Box Jumps

Strength & Conditioning Monday, August 8th

STRENGTH

E2MOM 10
Back Squat 1×5 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM

WOD

For time:
80 AbMat Sit-ups
60 Alternating Dumbbell Snatches, (50/35)
40 Toes-to-bars
20 Back Squats, (155/115)

Strength & Conditioning Friday, August 5th

Max Snatch Day

2omin clock
MAX Snatch
(spend time working up to 1rm)

WOD

EMOM 24

1) 18/14 Row Calories
2) 15 Overhead Squats, (95/65)
3) 15 Chest-to-bar Pull-ups
4) Rest

Strength & Conditioning Thursday, August 4th

Active Recovery Day

10 min
Running Specific Warm up

then:

Max Plank
(from elbows)
this is the montly challenge, put numbers up

Active Wod

5 Rounds
Every 5 min complete:

500m Run

Rest 3min

AMRAP 7

MAX burpees

Strength & Conditioning Wednesday, August 3rd

STRENGTH

E2MOM 10
5 Front Squats, 55-65%

WOD

For time:
4 rounds of:
5 Front Squats, 135/95
10 Toes-to-bars
— Rest 1 min —
4 rounds of:
4 Front Squats, 155/105
8 Toes-to-bars
— Rest 1 min —
4 rounds of:
3 Front Squats, 185/125
6 Toes-to-bars

Strength & Conditioning Tuesday, August 2nd

OLY

E2MOM 10
5 Bench Press, 55-65%

WOD

For time:
Run, 500 m
*100 ft Handstand Walk,
15 Deadlifts, (225/155)
Run, 500 m
75 ft Handstand Walk
10 Deadlifts
Run, 500 m
50 ft Handstand Walk, 50 ft
5 Deadlifts

*Bear Crawl – 200ft / 150ft / 100ft

Strength & Conditioning Monday, August 1st

STRENGTH

E2MOM 10
5 Overhead Squats, 55-65%

WOD

AMRAP 7:

50 ft Dumbbell Front Rack Lunge, (50/35)
12 Lateral Burpees Over Dumbbells
9 Box Jumps, 24/20 in

Strength & Conditioning Friday, July 29th

STRENGTH

E2MOM 12
Bench Press 1×4 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×2 at 85% 1RM
Bench Press 1×1 at 95% 1RM
Bench Press 1×1 at 95% 1RM

WOD

5 rounds
18 T2B
15 Dumbbell Deadlifts, (50/35)
12 Dbl Dumbbell Push Press, (50/35)
9 Dumbbell Box Step-ups, 50/35 lbs, (24/20)

Rest 1:30 between each round.

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