Monday 7/12
“STRENGTH”
Every 2:00 x 5 Sets:
4/4 Alternating Back Rack Reverse Lunges
“CONDITIONING”
AMRAP 15 minutes:
50/40 Calorie Row
– with time remaining, AMRAP:
6 Burpee Box Jump Overs (24/20)
8 Toes to Bar
10 Kettlebell Swings (53/35)
Silver: 35/25
Bronze: 25/15
Tuesday 7/13
“STRENGTH”
In 10 minutes, build to a heavy:
Power Clean + Hang Squat Clean + Jerk
“CONDITIONING”
For Time:
10 Shoulder Press (115/75)
15 Overhead Squats (115/75)
20 Push Press (115/75)
25 Front Squats (115/75)
30 Push Jerks (115/75)
35 Back Squats (115/75)
Time Cap: 14 minutes
Silver: 95/65
Bronze: 65/45
Wednesday 7/14
“CONDITIONING”
Teams of 2. Switch as Needed.
AMRAP 20 minutes:
250m Row
10 Pull-ups
25 Double Unders
500m Row
20 Pull-ups
50 Double Unders
750m Row
30 Pull-ups
75 Double Unders
1000m Row
40 Pull-ups
100 Double Unders
REST 5:00
AMRAP 10 minutes – You go/I go.
1-2-3-4-5…etc. 120ft. Shuttle Run (60’/60′)
Thursday 7/15
“STRENGTH”
Every 2:00 x 5 Sets:
5 Deadlifts, building per set
“CONDITIONING”
5 Sets:
AMRAP 3 minutes:
5 Deadlifts @ 80% from heaviest above
30 Walking Lunges
Max Bar Facing Burpees in Remaining Time
REST 1:00
Friday 7/16
“CONDITIONING”
EMOM 5 minutes:
2 x Bear Complex
(Power Clean + Front Squat + OH + Back Squat + OH)
Gold: 115/75
Silver: 95/65
Bronze: 65/45
REST 1:00
EMOM 5 minutes:
9 Thrusters
6 Box Jumps (24/20)
Gold: 95/65
Silver: 75/55
Bronze: 65/45
REST 1:00
EMOM 5 minutes:
9 Power Snatch
6 Box Jumps (24/20)
Gold: 65/45
Silver: 45/35
Bronze: 45/35
Saturday 7/17
“CONDITIONING”
AMRAP 30 minutes:
Buy-In: 1 Mile Run
-With Time Remaining, AMRAP:
20 Wall Balls (20/14)
20 SDHP (75/55)
20 Box Jumps (20)
20 Push Press (75/55)
20/15 Calorie Row
