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

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WODS 9/13

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WODS 8/30

Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20

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WODS 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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WODS 8/16

Monday 8/16 “Strength” Jerk Balance 5×5 @ 45-50%+ 15:00 Clock “Conditioning” 12 AMRAP 5 Curtis P’s (95/65) 10 Lateral Burpees

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WODS 8/9

Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at

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WODS 7/26

Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to

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