Monday 7/17
“STRENGTH”
In 10 minutes, build to a moderate 3-rep Deadlift
“CONDITIONING”
AMRAP 5 minutes:
50/40 Calorie Row
– with time remaining, AMRAP Wall Balls (20/14)
REST 5:00
AMRAP 5 minutes:
50/40 Calorie Bike
– with time remaining, AMRAP Deadlifts (155/110)
Silver: 14/12 lbs. + 135/95 lbs.
Bronze: 12/10 lbs. + 95/65 lbs.
Tuesday 7/18
“STRENGTH”
4 Sets:
:30 Strict Press (pick load)
:30 REST
:30 Push-ups
1:30 REST
“CONDITIONING”
3 Rounds for Time:
20 Thrusters (75/55)
20 Push Press (75/55)
20 Box Jumps (24/20)
20 SDHP (75/55)
20/15 Calorie Row
Silver: 65/45 lbs.
Bronze: 45/35 lbs.
Wednesday 7/19
“CONDITIONING”
Teams of 2. Trade Every Minute.
3 Rounds for Max Reps
2:00 Max Effort Shuttle Runs (d/b=1)
2:00 Max Effort Bike
2:00 Max Effort Hang Clean & Jerk (95/65)
2:00 Max Effort Abmat Sit-ups
Silver: 75/55 lbs.
Bronze: 55/45 lbs.
Thursday 7/20
“CONDITIONING”
AMRAP 12 minutes:
2k Row
– with time remaining, AMRAP Burpee Muscle-Ups
“STRENGTH”
In 10 minutes, build to a heavy complex of:
1 Power Clean
2 Front Squats
1 Jerk
Silver: Burpee C2B Pull-ups
Bronze: Burpee Pull-up/Ring Row
Friday 7/21
“STRENGTH”
EMOM 10 minutes:
O: 3 Hang Power Snatch (pick load)
E: 35 Double Unders
“CONDITIONING”
AMRAP 5 minutes:
Max Calorie Bike
REST 2:00
AMRAP 5 minutes:
9 KBS (53/35)
9 Toes to Bar
REST 2:00
AMRAP 5 minutes:
Max Calorie Bike
Silver: 35/25 lbs.
Bronze: 25/15 lbs.
Saturday 7/22
“CONDITIONING”
Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
25 Wallballs (20/14)
25 Box Jumps (24/20)
400m Run
25 Burpees
