Monday 7/24
“STRENGTH”
In 10 minutes, build to a heavy 3-rep Power Clean
“CONDITIONING”
Benchmark: The Chief
5 Sets:
AMRAP 3 minutes:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
REST 1:00
Silver: 115/75 lbs.
Bronze: 75/55 lbs.
Tuesday 7/25
“CONDITIONING”
For Time:
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Silver: 115/75 lbs. + 2 x Single Unders
Bronze: 75/55 lbs. + Single Unders
REST 10 minutes:
3 Sets:
20/15 Calorie Row
50 Abmat Sit-ups
Wednesday 7/26
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
30 Push Press (95/65)
30 C2B Pull-ups
30 SDHP (95/65)
30 Calorie Row
Silver: 75/55 lbs. + Pull-ups
Bronze: 65/45 lbs. + Ring Rows
Thursday 7/27
“STRENGTH”
Every 2:00 x 5 Sets:
10 Back Squats @ moderate load
“CONDITIONING”
For Time:
21-15-9
Deadlifts (225/155)
Bar Facing Burpees
REST 5:00
For Time:
21-15-9
Hang Power Cleans (135/95)
Handstand Push-ups
Silver: 155/115 lbs. + Assisted HSPU
Bronze: 135/95 lbs. + Push-ups
Friday 7/28
“CONDITIONING”
EMOM x 10 minutes:
O: 15/12 Calorie Bike
E: 15 KBS (70/53)
REST 5:00
EMOM x 10 minutes
O: 15/12 Calorie Row
E: 15 Box Jump Overs (24/20)
REST 5:00
EMOM x 10 minutes:
O: 10 Shuttle Runs (d/b=1)
E: 15 T2B
Saturday 7/29
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
AMRAP 30 minutes:
20 Wall Balls (20/14)
20 Burpees
200m Run
40 Wall Balls (20/14)
40 Burpees
400m Run
60 Wall Balls (20/14)
60 Burpees
600m Run
