TUESDAY

Strength/Skill

1 Push Press + 2 Jerks

4 sets

building E2MOM

WOD

18min AMRAP

 200m Row

8 HSPU

16 T2B

Bob Appleby
MONDAY

Strength/Skill

OHS

3-3-3-3-3

building E2MOM

WOD

“Jack”

20min AMRAP

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)

Black Hive Built Strength

Back Squat

1-1-1-1-1-1-1-1-1-1 

to max every :90

Snatch Pull

4x3 @ 95%

E2MOM

Black Hive Built Conditioning

For Time

25-20-15-10-5

Power Snatch (75/55)

K2E

Burpees

Bob Appleby
SATURDAY

WOD

For Time with a Partner

Run 1 mile

100 Front Squats (95/65)

100 Burpees

Row 1K

40min Cap

Complete all runs together

Bob Appleby
FRIDAY

Strength/Skill

Jerk @ 70%

6-6-6-6

E2MOM

WOD

For Time

21-15-9

Cal Row

Thrusters (95/65)

T2B

Rest 5min

12-9-6

Power Snatch (95/65)

BMU

Black Hive Built Strength

Drop Snatch 

5x4 @ 40-50% E2MOM

Jerk Dips

4x3 @ 100% every :90

Black Hive Built Conditioning

For Time

3 Rounds

400m Run

30 Wall Balls (20/14)

400m Run

30 DB Hang Clean & Jerks (50/35)

Bob Appleby
THURSDAY

Strength/Skill

Squat Snatch

5-5-3-3-2-2

E3MOM

WOD

For Reps

5 Rounds, 2min each

250m Row

Max Double Unders in remaining time

Black Hive Built Conditioning

For Time

75 Cal Row

50 Thrusters (95/65)

25 Ball Slams

Bob Appleby
WEDNESDAY

Strength/Skill

Clean & Jerk

1 RM

20min to find

WOD

For Time

10 Pull Ups

40 FR Lunges (55/35)

10 Pull Ups

30 Alt. DB Snatch

10 Pull Ups

20 Goblet Squats

10 Pull Ups

10 TGU

10 Pull Ups

Black Hive Built Strength

Front Squat Tempo

4x3 load by feel - tough reps

:03 down, 0 bottom, up, :01 top E2MOM

Clean Grip Good Morning

4x4 @ 90%

Black Hive Built Conditioning

For Time

50-40-30-20-10

Sit Ups

Cal AB

Bob Appleby
TUESDAY

Strength/Skill

Sots Press

3-3-3-3

building if possible E2MOM

WOD

For Time

7 Rounds

5 Power Cleans (155/105)

200m Sprint

Black Hive Built Conditioning

For Time

3 Rounds

100 Double Unders

10 Power Snatch (155/105)

Bob Appleby
MONDAY

Strength/Skill

Push Press

5-5-4-3-3

E3MOM

WOD

For Time

50-40-30-20-10

Wall Balls (20/14)

Sit Ups

Black Hive Built Strength

Back Squat

2x2 @ 90%

E2MOM

Snatch Pull

4x3 @ 90%

E2MOM

Black Hive Built Conditioning

For Time

4 Rounds

400m Run

25’ FR Lunge

8 Squat Cleans

(155/105)

Bob Appleby
FRIDAY

Strength/Skill

Squat Clean

3-3-3-2-2

building E3MOM

WOD

For Time

10-9-8-7-6-5-4-3-2-1

T2B

Power Clean (185/135)

Push Ups

Black Hive Built Strength

Front Squat Tempo

4x4 build off last week

:03 down, :02 bottom, up, :01 top E2MOM

Clean Pull

4x4 @ 90%

E2MOM

Black Hive Built Conditioning

16min EMOM (4 Rounds)

12 Cal Row

40 Double Unders

12 Cal AB

5 Front Squats @ 65% 1RM

Bob Appleby
THURSDAY

Strength/Skill

1 Press + 2 Push Press + 3 Jerks

4 sets

E3MOM

WOD

For Time

1k Row

50 Thrusters (45/35)

30 Pull Ups

800m Run

Black Hive Built Conditioning

For Time

3 Rounds

200m Run

20 T2B

20 Cal AB

Bob Appleby