Monday 6/21
“STRENGTH”
In 10 minutes:
Find a heavy 3-rep Back Squat
+
1 x AMRAP @ 80% from above
“CONDITIONING”
For Time:
Buy-in: 50 Push Press (75/55)
4 Rounds of:
12 Box Jumps (24/20)
24 Walking Lunges
12 C2B Pull-ups
Buy-out: 50 Push Press (75/55)
Tuesday 6/22
“STRENGTH”
Every 1:30 x 5 Sets:
4 TnG Power Cleans
+
Every 1:30 x 5 Sets:
4 TnG Hang Squat Cleans
“CONDITIONING”
AMRAP 12 minutes:
2-4-6-8..etc.
Handstand Push-ups
Power Clean
Gold: 185/125
Silver: 135/95
Bronze: 95/65
Wednesday 6/23
“CONDITIONING”
Teams of 2. Trade every 1:00.
AMRAP 16 minutes:
750/500m Row
30/20 Push-ups
60 Air Squats
REST 3:00
AMRAP 16 minutes:
1500/1250m Bike
30 Burpees
60 Toes to Bar
Thursday 6/24
“STRENGTH”
In 10 minutes:
Build to a heavy 3-rep Thruster
“CONDITIONING”
For Time:
10-8-6-4-2 Thruster
50-40-30-20-10 Double Under
Cap: 7:00
Gold: 135/95
Silver: 95/65
Bronze: 65/45
Friday 6/25
“STRENGTH”
In 10 minutes:
Build to a heavy 5-rep Deadlift
“CONDITIONING”
For Time:
21-15-9
Deadlift
Chest to Bar Pull-ups
Gold: 315/225
Silver: 225/155
Bronze: 155/105
Saturday 6/26
“CONDITIONING”
AMRAP 30 minutes:
Max Calorie Row
– Every 3:00 complete:
40 Single Unders
20 Walking Lunges
5 Burpees
