Monday 6/20
“Strength”
E2MOM x 4
2 PC + 1 Squat Clean
@ 75% 1RM Clean
“Conditioning”
3 Sets:
50 Wall Balls (20/14)
REST 3:00 between sets
Silver: 14/10
Bronze: 40 WB each round (12/8)
Tuesday 6/21
“Strength”
E2MOM x 5
3 Jerks w/ Pause in dip
“Conditioning”
100 Double Unders
Then
4 Rounds For Time
15 Push-Ups
15 Toes To Bar
Then
100 Double Unders
Silver: 10 Push-Ups/10 TTB/75 DU
Bronze: Kneeling PU/HKR/ 125 SU
Wednesday 6/22
“Conditioning”
10 Rounds For Time:
500m Row
60Ft. Walking Lunges
*Trade Rounds
(30:00 Cap)
“Finisher”
2 Sets:
:30 Max DB Bicep Curls
Rest :30
:30 Max DB OH Tricep Extensions
Rest :30
20 Sit-Ups
Rest 2:00
Thursday 6/23
“Strength”
E2MOM x 4
Below Knee Hang Snatch
4×3 @ 70-75%
“Conditioning”
Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpee
(10min Time Cap)
Silver: (185/105)
Bronze: (115/75)
Friday (6/24)
“Strength”
E2MOM x 5
5 Front Squat @ 75%
“Conditioning”
20 AMRAP
2 RMU/BMU
4 Shoulder To Overhead (155/105)
8 Alternating Pistols (4/4)
Silver: 4 C2B/(115/85)
Bronze: 4 PU or 6 Ring Row/(95/65)
Options For Pistols:
Rig/Band Assisted
Seated SL Box Squat
Box Touch Down Squat
Narrow Stance, Heel Elevated Squat
Saturday 6/25
“Conditioning”
Rowing
6 sets
300m Row Sprint
Rest 1:00 between sets
Rest 5:00
6 Rounds For Time:
10 Box Jump Overs (24/20)
10 Russian KB Swings (70/53)
1 60ft SA Farmer Carry (Left – 70/53)
1 60ft SA Farmer Carry (Right – 70/53)
Silver: 20/16″, 53/35
Bronze: 20/16″ Step-Ups, 35/26
