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″
