Monday 6/5
“STRENGTH”
In 10 minutes, build to a heavy complex of:
3 TnG Power Cleans
3 TnG Hang Squat Cleans
3 TnG Shoulder to Overheads
“CONDITIONING”
For Time:
60 Box Jumps (24/20)
50 Push Press (95/65)
40 Alt. Pistols
30 HSPU
20 Deadlifts (225/155)
REST 5:00
AMRAP 5 minutes:
5 Toes to Bar
20 Russian Twists
Silver: 20/16″ + 75/55 lbs. + 185/125 lbs.
Bronze: 16/12″ + 45/35 lbs. + 95/65 lbs.
Tuesday 6/6
“CONDITIONING”
3 Rounds for Max Reps:
:45 Calorie Row
:15 REST
:45 Wall Balls (20/14)
:15 REST
:45 Calorie Bike
:15 REST
:45 KBS (53/35)
:15 REST
REST 5:00
Every :20 x 5 minutes:
1 Shuttle Run (d/b = 1)
Silver: 14/12 lbs. + 35/25 lbs.
Bronze: 12/10 lbs. + 35/25 lbs.
Wednesday 6/7
“CONDITIONING”
Teams of 2. Trade Rounds.
AMRAP 10 minutes:
10/7 Calorie Row
10 Bench Press (155/105)
REST 2:00
AMRAP 10 minutes:
10/7 Calorie Bike
10 Deadlifts (155/105)
REST 2:00
AMRAP 10 minutes:
5 Ground to Overhead (155/105)
10/7 Push-ups
15 Air Squats
Silver: 115/75 lbs.
Bronze: 75/55 lbs.
Thursday 6/8
“STRENGTH”
Every :30 x 5 minutes perform:
1 Snatch Deadlift
1 Power Snatch
REST 5:00
4 Sets:
Every 10s x 30s:
1 Back Squat @ heavy load
REST 1:00 between sets
– Bar stays in the back rack during each set
“CONDITIONING”
AMRAP 10 minutes:
40 Double Unders
20 Walking Lunge Steps
10 C2B Pull-ups
Silver: Single Unders + Pull-ups
Bronze: Single Unders + Ring Rows
Friday 6/9
“STRENGTH”
In 10 minutes, build to a heavy Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
“CONDITIONING”
5 Sets:
AMRAP 2 minutes:
12 Burpee Box Jump Overs (24/20)
– with time remaining, AMRAP:
Erg Bike Calories
REST 2:00 between sets
Silver: 20/16″
Bronze: 16/12″
Saturday 6/10
“CONDITIONING”
3 Sets:
600m Run
30 KBS (53/35)
REST 2:00
500m Row
30 Toes to Bar
REST 2:00
1k Bike
30 Thrusters (75/55)
REST 2:00
Silver: 35/25 lbs. + 65/45 lbs.
Bronze: 35/25 lbs. + 45/35 lbs.