Monday 6/19
“STRENGTH”
In 10 minutes, build to a heavy:
Deadlift
Hang Power Clean
Push Jerk
“CONDITIONING”
Benchmark: DT
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Silver: 115/75 lbs.
Bronze: 75/55 lbs.
Tuesday 6/20
“CONDITIONING”
AMRAP 6 minutes:
6 Pull-ups
6 Box Jumps (24/20)
REST 2:00
AMRAP 6 minutes:
12/10 Calorie Row
12 Kettlebell Swings (53/35)
REST 2:00
AMRAP 6 minutes:
24 Double Unders
24 Walking Lunge Steps
REST 2:00
AMRAP 6 minutes:
Max Rep Burpee Box Jump Overs (24/20)
Silver: 20/16″ + 35/25 lbs.
Bronze: Ring Rows + 16/12″ + 35/25 lbs.
Wednesday 6/21
“CONDITIONING”
Teams of 2. Trade every minute.
WOD 1:
AMRAP 20 minutes:
6 Thrusters (95/65)
10 Toes to Bar
14 Alternating Single Arm DB Snatch (50/35)
WOD 2:
Max Calorie Bike
Partner 1 will start on the movements.
Partner 2 will start on the Bike.
Every minute partners will switch and pick up
where the other left off.
Silver: 75/55 lbs. + 35/25 lbs.
Bronze: 65/45 lbs. + 25/15 lbs.
Thursday 6/22
“CONDITIONING”
AMRAP 10 minutes @ steady pace:
5 Power Snatches (95/65)
5 Overhead Squats (95/65)
10/7 Calorie Row
REST 5:00
For Time:
2k Row Time Trial
REST 8 minutes:
“STRENGTH”
3 Sets:
10 Back Squats @ moderate load
Rest as needed between sets
Silver: 75/55 lbs.
Bronze: 65/45 lbs.
Friday 6/23
“STRENGTH”
In 10 minutes, build to a heavy 5-rep Strict Press
– Complete 5 reps every set while building
“CONDITIONING”
3 Rounds for Time:
15 Hang Power Cleans (135/95)
15 Handstand Push-ups
REST 7:00
5 Sets:
:30 Abmat Sit-ups
:30 REST
:30 Russian Twists
:30 REST
Silver: 115/75 lbs. + Assisted HSPU
Bronze: 75/55 lbs. + Push-ups
Saturday 6/24
“CONDITIONING”
Teams of 2. Trade reps + Run together
AMRAP 30 minutes:
50 Burpees
400m Run
50 Box Jumps (24/20)
1k Row
50 Kettlebell Swings (53/35)
400m Run
50 Wall Balls (20/14)
