Monday 6/12
“CONDITIONING”
Benchmark: Open 19.1
AMRAP 15 minutes:
19 Calorie Row
19 Wall Balls (20/14)
REST 5:00
“STRENGTH”
In 10 minutes, build to a heavy 3-rep Bench Press
Silver: 14/12 lbs.
Bronze: 12/10 lbs.
Tuesday 6/13
“STRENGTH”
In 10 minutes, build to a heavy 5-rep Deadlift
“CONDITIONING”
3 Sets:
8 Deadlifts @ 75% from above
1:00 Burpee Pull-ups
REST 2:00
REST 5:00
3 Sets:
4 Squat Cleans @ 75% Deadlifts
1:00 Erg Bike Calories
REST 2:00
Wednesday 6/14
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
50 Thrusters (95/65)
50 KBS (53/35)
50 Box Jumps (24/20)
50 Back Rack Walking Lunges (95/65)
Silver: 75/55 lbs. + 35/25 lbs. + 20/16″
Bronze: 45/35 lbs. + 35/25 lbs. + 16/12″
Thursday 6/15
“STRENGTH”
In 12 minutes, build to a heavy:
1 Push Press
2 Push Jerks
“CONDITIONING”
Benchmark: Ghost
6 Rounds for Reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
REST 1:00
Friday 6/16
“STRENGTH”
In 8 minutes, build to a heavy Power Clean
REST 2:00
For Time:
30 Power Cleans @ 70% from above
“CONDITIONING”
3 Round for Time:
15 Shuttle Runs
25 Pull-ups
15 Handstand Push-ups
Shuttle Run = 1 d/b of rig
Saturday 6/17
“CONDITIONING”
For Time:
1k/800m Row
25 DU
750/600m Row
50 DU
500/400m Row
75 DU
250/200m Row
100 DU
Silver: 2 x Single Unders
Bronze: 1 x Single Unders
