Monday 5/15
“CONDITIONING”
3 Sets:
10 Thrusters (115/75)
2:00 Burpee Box Jumps (24/20)
REST 2:00 between sets
REST 5:00
3 Sets:
10 Power Cleans (115/85)
1:00 Max Calorie Erg Bike
REST 2:00 between sets
REST 5:00
AMRAP 6 minutes
20 Abmat Sit-ups
10 Banded Good Mornings
Silver: 95/65 lbs.
Bronze: 75/55 lbs.
Tuesday 5/16
“STRENGTH”
In 8 minutes, build to a heavy Front Squat
REST 3:00
AMRAP 5 minutes:
Max Squat Clean + Jerk @ 75% from above
“CONDITIONING”
3 Rounds for Time:
1k Row
30 Wall Balls (20/14)
60 Double Unders
Silver: (14/12) + Single Unders
Bronze: (12/10) + Single Unders
Wednesday 5/17
“CONDITIONING”
Teams of 2. Trade Movements.
AMRAP 10 minutes:
10 Calorie Erg Bike
15 Push Press (95/65)
10 Box Jumps (24/20)
REST 5:00
AMRAP 10 minutes:
10 Calorie Row
15 Deadlifts (95/65)
10 Thrusters (95/65)
Silver: 75/55 lbs + 20/16 Box
Bronze: 65/45 lbs. + 16/12 Box
Thursday 5/18
“STRENGTH”
In 10 minutes, build to a heavy 10-rep Bench Press
REST 2:00
Every 1:30 x 3 Sets:
8 Bench Press @ 90% from above
“CONDITIONING”
AMRAP 3 minutes:
6 Pull-Ups
6 Back Squats (135/95)(From Floor)
REST 1:00
AMRAP 3 minutes:
Max Calorie Row
REST 1:00
AMRAP 3 minutes:
6 Pull-Ups
6 Back Squats (135/95) (From Floor)
REST 1:00
AMRAP 3 minutes:
Max Calorie Row
Silver: 115/75 lbs.
Bronze: 95/65 lbs. + Assisted Pull-ups
Friday 5/19
“STRENGTH”
Build to a heavy complex in 10 minutes:
1 Snatch DL
1 TnG Power Snatch
1 Hang Snatch
1 OHS
“CONDITIONING”
4 Rounds for Time:
25/15 Push-Ups
6 Shuttle Runs (down/back = 1)
15 KBS (53/35)
REST 5:00
3 Sets:
3 Pause Front Squats @ 23X1 @ moderate load
Silver: 20/10 Push-ups + 35/25 lbs.
Bronze: 20/10 Push-ups + 25/15 lbs.
Saturday 5/20
“CONDITIONING”
5 Rounds:
AMRAP 6 minutes:
800m Run
– with time remaining, AMRAP:
3 Push Press (135/95)
6 Pull-ups
9 Burpees
– No rest between AMRAPS
Silver: 600m Run + 115/75 lbs.
Bronze: 400m Run + 95/65 lbs.
