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

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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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