Monday 6/28

“STRENGTH”

Every 2:00 x 5 Sets:
3 Front Squats @ 22X1

“CONDITIONING”

For Time:
100ft. Walking Lunges
21 Pull-ups
21 Abmat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 Abmat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 Abmat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 Abmat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 Abmat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 Abmat Sit-ups

Cap: 15:00

Tuesday 6/29

“STRENGTH”

In 10 minutes:
Build to a heavy 2-rep Power Snatch

“CONDITIONING”

AMRAP 13 minutes:
2-4-6-8-10..etc.
Alt. Single Arm Hang DB Clean and Jerk (55/35)
Burpee

Silver: 35/25
Bronze: 25/15

Wednesday 6/30

“CONDITIONING”

Teams of 2.

Minutes 0-10: Trade Reps
30/20 Calorie Row
30/20 Handstand Push-ups

Minutes 10-20
3RM Bench Press

Minutes 20-30: Trade Reps
20/15 Calorie Bike
50 Double Unders

Silver: 35/25
Bronze: 25/15

Thursday 7/1

“GYMNASTICS”

EMOM 9 minutes:
1st Minute: 10 Arch/Hollow Kips
2nd MInute: 4/4 Alt. Pistols
3rd Minute: 6 Kick to Handstands

“CONDITIONING”

Open 11.5

AMRAP 20 minutes:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

Silver: 95/65 + 14/10
Bronze: 75/55 + 12/8

Friday 7/2

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
Set 1: 10x60ft. Shuttle Run + ME Burpee Pull-ups
Set 2: 10x60ft. Shuttle Run + ME Box Jumps (24/20)
Set 3: 10x60ft. Shuttle Run + ME Wall Walks
Set 4: 10x60ft. Shuttle Run + ME Box Jumps (24/20)
Set 5: 10x60ft. Shuttle Run + ME Burpee Pull-ups
REST 2:00 between sets

Saturday 7/3

“CONDITIONING”

5 Rounds for Time:
300m Run
20 Kettlebell Swings
400m Row
20 Goblet Squats

FOLLOW US ON SOCIAL

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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

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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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