Monday 5/29
“CONDITIONING”
Benchmark: Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Partner:
– Run together
– Trade reps as needed.
Silver:
800m Run
75 Pull-ups
150 Push-ups
200 Air Squats
800m Run
Bronze:
600m Run
50 Ring Rows
100 Push-Ups
150 Air Squats
600m Run
Tuesday 5/30
“STRENGTH”
Every 2:00 for 5 sets, build to a heavy:
Power Clean + Squat Clean + Jerk
“CONDITIONING”
AMRAP 9 minutes
5 Power Cleans (155/110)
6 Shoulder to Overheads (155/110)
7 Box Jump Overs (24/20)
REST 3:00
AMRAP 5 minutes:
10/7 Calorie Row
25 Double Unders
Silver: 115/75 lbs. + 20/16″ + 50 Single Unders
Bronze: 75/54 lbs. + 16/12″ + 50 Single Unders
Wednesday 5/31
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
30/20 Calorie Row
20 Burpees
30/20 Calorie Bike
20 DB Thrusters (53/35)
REST 5:00
For Time:
100 Abmat Sit-ups
Thursday 6/1
“CONDITIONING”
3 Rounds for Time:
1k/800m Erg Bike
21 KBS (53/35)
15 C2B Pull-ups
9 Deadlifts (225/185)
REST 5:00
In 10 minutes, build to a heavy 5-rep Bench Press
Silver: 35/25 lbs. + Pull-ups + 185/125 lbs.
Bronze: 35/25 lbs. + Ring Rows + 135/95 lbs.
Friday 6/2
“STRENGTH”
In 10 minutes, build to a heavy 5-rep Back Squat
“CONDITIONING”
5 Rounds for Time:
500m Row
25 Wall Balls (20/14)
Silver: 14/12 lbs.
Bronze: 400/300m + 15 WB 12/10 lbs.
Saturday 6/3
“CONDITIONING”
For Time:
2k Row
4k Bike
1-mile Run
Silver: Scale distances
Bronze: 1k, 2k, 800m
