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

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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

Read More »

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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