Monday 7/10
“CONDITIONING”
5 Sets:
AMRAP 3 minutes:
20 Double Unders
7 Box Jumps (24/20)
5 Hang Squat Clean Thrusters (95/65)
REST 1:00
Silver: 20/16″ + 75/55 lbs.
Bronze: 16/12″ + 45/35 lbs.
“STRENGTH”
3 Sets:
1:00 DB Weighted Box Step-ups (R)
REST 1:00
1:00 DB Weighted Box Step-Ups (L)
REST 1:00
Tuesday 7/11
“STRENGTH”
AMRAP 8 minutes:
6 Deadlifts (185/125)
4 Hang Power Cleans (185/125)
2 Front Squats (185/125)
Silver: 135/95 lbs.
Bronze: 95/65 lbs.
“CONDITIONING”
3 Rounds for Time:
21 Calorie Bike
15 C2B Pull-ups
9 Burpees
REST 5:00
For Time:
100 Abmat Sit-ups
Wednesday 7/12
“CONDITIONING”
Teams of 2. Trade movements.
AMRAP 20 minutes:
10 Shuttle Runs (d/b=1)
300m Row
600m Bike
20 Alt. DB Hang Snatch (50/35)
20 Wall Balls (20/14)
Silver: 35/25 lbs. + 14/12 lbs.
Bronze: 25/15 lbs. + 14/12 lbs.
Thursday 7/13
“STRENGTH”
In 8 minutes:
Build to a heavy 10-rep Bench Press
REST 2:00
Every 1:30 x 5 Sets:
8 Reps @ 80-90% from above
“CONDITIONING”
3 Sets:
AMRAP 5 minutes:
500/400m Row
– with time remaining, AMRAP:
10 Shoulder to Overhead (95/65)
15 KBS (53/35)
20 Air Squats
Rest 1:00 between sets
Silver: 75/55 lbs. + 35/25 lbs.
Bronze: 45/35 lbs. + 25/15 lbs.
Friday 7/14
“STRENGTH”
In 10 minutes:
Build to a heavy Squat Snatch
“CONDITIONING”
AMRAP 20 minutes:
20 Box Jump Overs (24/20)
20 Wall Balls (20/14)
20 Toes to Bar
20 Power Snatch (75/55)
Silver: 20/16″ + 14/12 lbs. + 65/45 lbs.
Bronze: 16/12″ + 12/10 lbs. + 45/35 lbs.
Saturday 7/15
“CONDITIONING”
Teams of 2. Trade Reps. One person running.
AMRAP 15 minutes:
200m Run (P1)
30 Push-Ups
30 Thrusters (95/65)
200m Run (P2)
Rest 5:00
AMRAP 15 minutes:
200m Run (P2)
30 Deadlifts (95/55)
30 Burpees
200m Run (P1)
