Monday 6/14

“STRENGTH”

4 Rounds:
5 Tempo Strict HSPU @ 41X2
REST 1:00
8 Single Arm DB row
REST 1:00

“CONDITIONING”

5 Rounds for Time:
1:00 Handstand Hold
21 T2B

Tuesday 6/15

“STRENGTH”

Every 2:00 x 5 Sets:
5 Front Squats (Pick Load)

“CONDITIONING”

3 Rounds for Time:
20 Front Squats
7 Muscle-Ups

Gold – (185/125)
Silver – (135/95)
Bronze – (95/65)

Wednesday 6/16

“CONDITIONING”

Teams of 2. Trade Reps.

60 Burpee Box Jump Overs (24/20)

4 Rounds for Time:
30/20 Calorie Bike
30/20 Calorie Row
30 Kettlebell Swings

60 BFB

Thursday 6/17

“CONDITIONING”

AMRAP 6 minutes:
3 Thrusters
9 Box Jump Overs (24/20)

-R2-

AMRAP 6
6 OHS
12 T2B

-R2-

AMRAP 6
9 SDHP
18 Sit-ups

Gold (95/65)
Silver (75/55)
Bronze (65/45)

Friday 6/18

For Time:
9/7/5
Power Cleans
Bar Facing Burpees

Rest 4:00

9/7/5
Deadlifts
Burpee Pull-ups

G: 225/155
S: 155/105
B: 115/75

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WODS 7/19

Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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