Attention

Conquest Black will be moving to SugarWOD. Ask a coach for details.

Friday 09.18.20

Handstand Walking
5 Rounds:
15/12 Calorie Row
50’ Handstand Walk

Gymnastics
For Time:
8 Unbroken Sets:
25% of Max Strict HSPU

Litter Box
On The 3:00 x 5 Rounds
12 DB Hang Reverse Lunge (50’s/35’s)
9 Deadlifts (225/155)
6 Burpee Box Jump (24/20)

Thursday 09.17.20

Active Recovery
5-4-3-2-1

Minutes Row

Minutes Bike

Wednesday 09.16.20

Weighted Pull-up
In a 7:00 Window:
Build to a heavy set of 3

Cluster Ladder
10 (135/95)
8 (155/115)
6 (185/135)
4 (205/145)
2 (225/155)

Body Armor
3 Giant Sets:
9 DB Bench Press
18 Single DB Bent Over Row
35 Banded Pull-Aparts
Rest 2:00 between sets:

Tuesday 09.15.20

Double Agent
50/40 Calorie Machine
200 Double Unders
50 Toes-to-Bar

Midline A
3 Giant Sets:
50m Double DB Farmers Carry (hang)
25m SA OH Carry (left)
25m SA OH Carry (right)
Rest 2:00 between sets

Repeat from last week, aim to improve

Midline B
Accumulate the following totals:
1:00 – L-Sit Hold
2:00 – Hip Extension Hold
3:00 – Active Air Squat

Monday 09.14.20

Overhead Squat
In a 10:00 Window:
Build to a heavy 2-rep

Snatch Balance
6 Sets, resting as needed between:
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 60-65%
1 Rep @ 60-70%
1 Rep @60-75%

Speed Demon
15-12-9-6
200 Meter Run
Hang Power Snatch (115/85)
Overhead Squat

Saturday 09.12.20

“343”
100 Push-ups
100 Kettlebell Swings (55/35)
100 Sit-ups
43 Burpees

“343” is dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

Friday 09.11.20

Strict Gymnastics
21-15-9
Strict Pull-ups
Strict Toes-to-Bar
Strict Ring Dips

Olympic Heavy
On The Minute for Max Load:
1 Barbell Thruster

Start at (135/95), add (10/5) per round

Muscle Milk
3 Rounds:
300 Meter Run
20 SA OHWL (50/35)
7 Ring Muscle-ups

Thursday 09.10.20

Active Recovery
2 Rounds For Quality:
1000 Meter Row
100 Meter Farmers Carry
800 Meter Run
100 Meter Sled Push

Wednesday 09.09.20

Gymnastic Stamina
On The 2:00 x 5 Rounds:
30% Max Kipping HSPU
30% Max Muscle-ups

Shoot Out
30-20-10
Hang Clean and Jerk (95/65)
Alternating Pistols

Body Armor
3 Giant Sets:
10 Romanian Deadlifts
50’ Front Rack Barbell Walking Lunge