9.6.24

Strength
4 Rounds E3M
5 Back Squats @ 70-75% 1RM

4 Rounds E3M
5 Front Squats @ 70-75% 1RM

Metcon
3 min AMRAP
Max Effort Wallballs @ 20/14

Accessory
Metcon
5-minute DBall hold @ 100/60
Every drop, perform 25 Crossovers

9.5.24

Metcon
5 Rounds E6M
20 GHD Sit-ups
20 HRPU
20/15 Calorie Bike
Last tested on 7/13/2023

Accessory
10 min EMOM
O: 12 Box Jumps @ 30/24”
E: 2 Rope Climbs

9.4.24

Metcon
5,4,3,2,1
Clean & Jerk @ 165/115 (RX+ 225/155)
50,40,30,20,10
Calorie Row
Last tested on 11/23/2016

Accessory
Alternating DB Curls 4x10
DB Overhead Tricep Extensions 4x10

9.3.24

Conditioning
3 Rounds E10M
800 Run
Last tested on 9/12/2023

Accessory
10 min EMOM
O: 10 T2R
E: 30 Grasshoppers

9.2.24

Metcon
Partner WOD
160 Double unders
160 Sit-ups
160 Double unders
160 DB Push Press
160 Double unders
400m DB Farmers Carry
RX: 50/35
CAP programming from 6/22/2024