Monday 6/28
“STRENGTH”
Every 2:00 x 5 Sets:
3 Front Squats @ 22X1
“CONDITIONING”
For Time:
100ft. Walking Lunges
21 Pull-ups
21 Abmat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 Abmat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 Abmat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 Abmat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 Abmat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 Abmat Sit-ups
Cap: 15:00
Tuesday 6/29
“STRENGTH”
In 10 minutes:
Build to a heavy 2-rep Power Snatch
“CONDITIONING”
AMRAP 13 minutes:
2-4-6-8-10..etc.
Alt. Single Arm Hang DB Clean and Jerk (55/35)
Burpee
Silver: 35/25
Bronze: 25/15
Wednesday 6/30
“CONDITIONING”
Teams of 2.
Minutes 0-10: Trade Reps
30/20 Calorie Row
30/20 Handstand Push-ups
Minutes 10-20
3RM Bench Press
Minutes 20-30: Trade Reps
20/15 Calorie Bike
50 Double Unders
Silver: 35/25
Bronze: 25/15
Thursday 7/1
“GYMNASTICS”
EMOM 9 minutes:
1st Minute: 10 Arch/Hollow Kips
2nd MInute: 4/4 Alt. Pistols
3rd Minute: 6 Kick to Handstands
“CONDITIONING”
Open 11.5
AMRAP 20 minutes:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)
Silver: 95/65 + 14/10
Bronze: 75/55 + 12/8
Friday 7/2
“CONDITIONING”
5 Sets:
AMRAP 3 minutes:
Set 1: 10x60ft. Shuttle Run + ME Burpee Pull-ups
Set 2: 10x60ft. Shuttle Run + ME Box Jumps (24/20)
Set 3: 10x60ft. Shuttle Run + ME Wall Walks
Set 4: 10x60ft. Shuttle Run + ME Box Jumps (24/20)
Set 5: 10x60ft. Shuttle Run + ME Burpee Pull-ups
REST 2:00 between sets
Saturday 7/3
“CONDITIONING”
5 Rounds for Time:
300m Run
20 Kettlebell Swings
400m Row
20 Goblet Squats
