Monday 6/26
“CONDITIONING”
Benchmark: Annie
Minutes 0-8
Benchmark: Annie
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
Minutes 8-13
REST
Minutes 13-20
AMRAP:
250m Row
15 Burpees
25 KBS (53/35)
Minutes 20-25
REST
Minutes 25-32
Build to a heavy 5-rep Front Squat
Silver: 2x Single Unders + 35/25 lbs.
Bronze: 1x Single Unders + 25/15 lbs.
Tuesday 6/27
“STRENGTH”
In 10 minutes, build to a heavy complex of:
2 TnG Power Cleans
2 TnG Hang Squat Cleans
2 TnG Shoulder to Overheads
“CONDITIONING”
3 Sets:
15 Deadlifts (225/155)
1:00 Max Push-ups
REST 2:00
REST 5:00
3 Sets:
10 Shoulder to Overheads (135/95)
2:00 Max Calorie Bike
REST 2:00
Silver: 155/105 lbs. + 115/75 lbs.
Bronze: 115/75 lbs. + 75/55 lbs.
Wednesday 6/28
“CONDITIONING”
Teams of 2. Trade Movements.
AMRAP 20 minutes:
20/15 Calorie Row
10 Back Rack Reverse Lunge Steps (95/65)
20 Wall Balls (20/14)
10 Toes to Bar
20/15 Calorie Bike
Silver: 75/55 lbs. + 14/12 lbs.
Bronze: 45/35 lbs. + 10/12 lbs.
Thursday 6/29
“STRENGTH”
Every 1:30 x 5 Sets:
1: 12 Bar Facing Burpees + 2 Power Snatches (135/95)
2: 10 Bar Facing Burpees + 4 Power Snatches
3: 8 Bar Facing Burpees + 6 Power Snatches
4: 6 Bar Facing Burpees + 8 Power Snatches
5: 4 Bar Facing Burpees + 10 Power Snatches
Silver: 115/75 lbs.
Bronze: 75/55 lbs.
“CONDITIONING”
AMRAP 15 minutes:
20 Push Press (75/55)
20 Box Jumps (24/20)
Silver: 65/45 lbs. + 20/16″
Bronze: 15 reps + 45/35 lbs. + 16/12″
Friday 6/30
“STRENGTH”
In 15 minutes, build to a heavy 3-rep of:
Bench Press
Back Squat
“CONDITIONING”
For Time:
50/40 Calorie Bike
50 Push Press (75/55)
50 Front Squats (75/55)
50/40 Calorie Row
50 Pull-ups
50 Shuttle Runs (25 x D/B)
Silver: 65/45 lbs. + Assisted Pull-ups
Bronze: 35 Reps + 45/35 lbs. + Ring Rows
Saturday 7/1
“CONDITIONING”
Teams of 2. Trade every 2 minutes.
AMRAP 12 minutes:
10 Plate Ground to OH (45/25)
10 Burpees to Plate
10 Box Step-Ups Holding Plate Anyway (24/20)
Silver: 25/15 lbs. + 20/16″
Bronze: 15/10 lbs. + 16/12″
REST 5:00
AMRAP 12 minutes:
300/200m Row
600/400m Bike
9 Shuttle Runs (d/b = 1)
REST 5:00
AMRAP 12 minutes:
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
