Monday 6/27
“Strength”
Ever 2:30 For 4 Sets
1 Power Clean + 2 Squat Cleans
@ 80% 1RM Clean
“Conditioning”
3 Sets
6:00 AMRAP
8 Back Squat From Floor (155/105)
10 Chest To Bar Pull-Ups
12 Kettlebell Swings (53/35)
Max Calorie Row in Time Remaining
Rest 2:00
*If you cannot safely put the bar on your back from the floor, take the weight off
Silver: 115/85, Pull-Ups, 44/26
Bronze: 95/65, Ring Rows, 26/15
Tuesday 6/28
“Strength”
Jerk
E2MOM x 5
2 reps @ 80%
2 second pause in the catch
“Conditioning”
6-9-12-15-21
Push-Press (95/65)
Box Jump Overs (24/20)
Silver: 75/55, 20/16″ Box
Bronze: 45/35, Box Step Overs
Wednesday 6/29
“Gymnastic Skill Work”
EMOM x 12
Min 1: 5-10 Ring/Box/Paralette Dips
Min 2: :20 Hanging L-Sit or Tuck Hold
Min 3: :20-30 Handstand Hold
“Conditioning”
Partner WOD
*Trade Movements
15:00 AMRAP
10/10 SA DB Clean (50/35)
30 Double Unders
15 Sit-Ups
Silver: 40/30
Bronze: 25/15, 60 Singles
Thursday 6/30
“Strength”
E2MOM x 5
3 Front Squat @ 80%
“Conditioning”
5 Rounds For Time
20ft. Single KB Front Rack Walking Lunges (70/53)
10 Burpees Over KBS
20t. Single KB Front Rack Walking Lunges
10 Toes To Bar
*Start WOD at the Rig
Silver: (53/35)
Bronze: (26s/15s)
Friday 7/1
“Strength”
Every 2:30 For 4 Sets
1 HHS + 1 HS + 1 Snatch
@ 75-80%
*Connect the hang snatches
*Can reset for the Snatch
*Squat or Power
“Conditioning”
Every 3:00 for 18:00
Alternate Between:
1.) 500m Row
2.) 3 Wall Walks + 3 Deadlift (315/205)
Deadlift Scale: 70-80% of 1 RM
Wall Walk Scale: 1-2 reps
Saturday 7/2
“Conditioning”
5:00 AMRAP
15/12 Calorie Bike
12 Ring Rows
Rest :90
5:00 AMRAP
30 Mountain Climbers on Wall Ball (15/15)
5 MedBall Cleans
20 Weighted Russian Twist w/ WB
Rest :90
5:00 AMRAP
15/12 Calorie Bike
12 Ring Rows
Rest :90
5:00 AMRAP
30 Mountain Climbers on Wall Ball (15/15)
5 MedBall Cleans
20 Weighted Russian Twist w/ WB
