Monday 7/19

“STRENGTH”

E3MOM x 5
5/5 Alt. Back Rack Reverse Lunges
8/8 SA Bent Over KB Row
*make the rows heavy

“CONDITIONING”

12 AMRAP
5 Deadlift (225/155)
10 Toes To Bar
15 wall balls

Silver: 185/125
Bronze: 115/85

Tuesday 7/20

“STRENGTH”

E2MOM x 5
4 Power Snatch @75-80%
*complete these as singles, not touch and go

“CONDITIONING”

Jackie (For Time)
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

Run this in heats.
Heat number 2 can start at 4:00ish

Finisher
3 sets
10/10 SL Glute Bridge
10 Frog Bridge
15 Sit-Ups

Wednesday 7/21

Partner Burpees
8x:30on / :30 off
P1: Planks
P2: Burpees Over Partner

Alternate for the 8 Rounds

Partner WOD:
Teams of 2 – Trade Reps

AMRAP 20
Bike 30 calories
30 Push Press (95/65)
30 Front Squat (95/65)
30 Push-Ups

Silver: 75/55
Bronze: 65/45

Thursday 7/22

“STRENGTH”

EMOM x 16
Min. 1: 8-10 Dips (Ring/Box)
Min. 2: 5-8 Strict Pull-Ups
Min. 3: 8/8 SA Shoulder Press
Min. 4: Rest

“CONDITIONING”

For Time
5 Muscle-Ups
50 Double Unders
15 Box Jumps
4 Muscle-Ups
50 Double Unders
15 Box Jumps
3 Muscle-Ups
50 Double Unders
15 Box Jumps
2 Muscle-Ups
50 Double Unders
15 Box Jumps
1 Muscle-Ups
50 Double Unders
15 Box Jumps

Friday 7/23

“STRENGTH”

E2MOM x 5
3 Squat Cleans @ 75%
*complete these as singles, not touch and go

“CONDITIONING”
The Chief
5 Rounds:
3:00 AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
-Rest 1:00-

Silver: 115/75
Bronze: 75/55

Saturday 7/24

AMRAP 5
12 DB/KB Weighted Lunges
8 Burpees Over KB
-Rest 3:00-

AMRAP 5
12 Kettlebell Swings
12 Calories Bike/Row
-Rest 3:00-

AMRAP 5
12 DB/KB Front Squats
8 Burpees Over KB
-Rest 3:00-

AMRAP 5
12 DB/KB Alt. Snatches
12 Calories Bike/Row

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WODS 7/19

Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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