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 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

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WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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