Monday 6/7
“STRENGTH”
Every 2:00 x 5 Sets:
3 Pause Front Squats
@23X1
“CONDITIONING”
For Time:
30-20-10
Calorie Row
Wall Balls (20/14)
Burpees
Tuesday 6/8
“STRENGTH”
EMOM 10 minutes:
Odd: 3-5 Muscle Ups / 10-15 pullups
Even: 6 Strict Press
“CONDITIONING”
5 Rounds for Time:
1:00 Jump Rope
1:00 10m Shuttle
1:00 Cal Bike
1:00 Rest
Wednesday 6/9
“CONDITIONING”
For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
6 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
5 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
4 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
3 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
2 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
1 round of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
Time Cap: 40 minutes
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Thursday 6/10
“STRENGTH”
4 Rounds:
:20 Max Strict HSPU
REST :30
6 Bent Over Barbell Row
REST :90
“CONDITIONING”
AMRAP 6 minutes:
3 Thrusters
9 Box Jump Overs (24/20)
-R3-
AMRAP 6
6 OHS
12 T2B
-R3-
AMRAP 6
9 SDHP
18 situps
Gold: 95/65
Silver: 75/55
Bronze: 65/45
Friday 6/11
“CONDITIONING”
IWT
3RFT
12 ALT Front Rack Lunges
12 Burpee Box Jump Over
2:00 Max Calorie Row
REST 2:00
-R5-
3RFT
8 Deadlifts
8 Bar Facing Burpee
2:00 DU
Rest 2:00
Saturday 6/12
10 Rounds for Time:
500m row
Alt
50 Flutter kicks
35 Situps
