Monday 7/3

“CONDITIONING”

Benchmark: Tabata This!

For Reps:
Tabata Calorie Row
REST 1:00
Tabata Air Squat
REST 1:00
Tabata Pull-up
REST 1:00
Tabata Push-up
REST 1:00
Tabata Sit-up

Score is the round with the least amount of reps during
each interval/movement.

“STRENGTH”

5 Sets:
5 Front Squat w/ 3-count down @ moderate load

Tuesday 7/4

“CONDITIONING”

Benchmark: The Seven

7 Rounds for Time:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups

Partner Style:
Alternate Movements

Wednesday 7/5

“CONDITIONING”

Teams of 2. Trade every minute.

AMRAP 20 minutes:
4k/3k Bike
75 Box Jumps (24/20)
2k/1500m Row
75 Wall Balls (20/14)

Silver: 20/16″ + 14/12 lbs.
Bronze: 16/12″ + 12/10 lbs.

Thursday 7/6

“STRENGTH”

Every 1:30 x 5 Sets:
5 Bench Press @ heavy load

“CONDITIONING”

3 Rounds for Time:
50 Double Unders
15 Burpees
10 Snatch (135/95)

Silver: 2 x Single Unders + 95/65 lbs.
Bronze: 1 x Single Unders + 75/55

Friday 7/7

“CONDITIONING”

5 Sets:
AMRAP 5 minutes:
500m Row
25 Thrusters (45/35)
15 Pull-ups
– With time remaining:
Max Effort Shoulder to Overhead (155/105)

REST 2:00 between sets

Silver: 135/95 lbs.
Bronze: Ring Rows + 95/65 lbs.

Saturday 7/8

“CONDITIONING”

Teams of 2. Trade Reps as Needed. Run Together.

AMRAP 25 minutes:
50/40 Calorie Bike
50 Kettlebell Swings (53/35)
800m Run
50 Abmat Sit-ups
50 Box Jumps (24/20)

Silver: 35/25 lbs. + 20/16″
Bronze: 25/15 lbs. + 400m + 16/12″

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