Monday 5/22
“STRENGTH”
EMOM 8 minutes @ moderate load:
1 Squat Clean
2 TnG Power Cleans
REST 3:00
In 8 minutes, build to a heavy 2-rep Clean & Jerk
“CONDITIONING”
AMRAP 4 minutes:
4 Bar Muscle-Ups
8 Front Squats (95/65)
REST 2:00
AMRAP 4 minutes:
6 C2B Pull-ups
6 Front Squats (135/95)
REST 2:00
AMRAP 4 minutes:
8 Pull-ups
4 Front Squats (155/125)
Silver: C2B/Pull-up/Pull-up + Scaled Weight
Bronze: Assisted Pull-ups/Ring Row/Ring Row + Scaled Weight
Tuesday 5/23
“CONDITIONING”
AMRAP 10 minutes:
10 Hang Power Snatch (75/55)
30 Double Unders
REST 5:00
“STRENGTH”
In 10 minutes, build to a heavy 3-rep Push Press
Silver: 65/45 lbs. + Single Unders
Bronze: 45/35 lbs. + Single Unders
Wednesday 5/24
“CONDITIONING”
Teams of 3. Trade Every Minute.
Workout 1:
AMRAP 30 minutes:
5 Power Cleans (145/105)
10 Toes to Bar
15 Wall Balls (20/14)
Workout 2:
Max Calorie Erg Bike
Partner 1: REST
Partner 2: Reps
Partner 3: Bike
Upon each minute, partners will rotate.
1 goes to 2, 2 goes to 3, and 3 goes to 1.
Upon going to the reps, pick up where your
partner left off.
Score will be total Rounds/Reps and Total Calories.
Silver: 135/95 lbs. + 14/12 lbs.
Bronze: 95/65 lbs. + 12/10 lbs.
Thursday 5/25
“CONDITIONING”
AMRAP 10 minutes @ 60-70%
Max Meter Row
– Every 2:00 perform 5 Strict HSPU
– Start w/ 5 Strict HSPU
REST 5:00
AMRAP 10 minutes:
10 Box Step-Ups (24/20)
3 Shuttle Runs (down/back = 1)
10 Box Jumps (24/20)
3 Shuttle Runs
REST 5 minutes:
Tabata Abmat Sit-ups
Silver: 10 Push-ups + 20/16″ Box
Bronze: 10 Push-ups + 16/12″ Box
Friday 5/26
“STRENGTH”
In 15 minutes, build to:
Heavy 3-rep Deadlift
Heavy 3-rep Back Squat
REST 5:00
“CONDITIONING”
5 Rounds for Time:
1k Erg Bike
15 Bench Press (155/95)
Silver: 135/75 lbs.
Bronze: 95/65 lbs.
Saturday 5/27
“CONDITIONING”
Benchmark: Small
3 Rounds for Time:
1k Row
50 Burpees
50 Box Jumps (24/20)
800m Run
