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 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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