Monday 7/31
“STRENGTH”
EMOM x 10 minutes:
1 Power Clean
1 Hang Squat Clean
1 Jerk
“CONDITIONING”
Benchmark: Cindy
AMRAP 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Bronze: Scaled Reps + Knee Push-ups + Ring Rows
Tuesday 8/1
“CONDITIONING”
5 Rounds for Time:
20/15 Calorie Bike
25 Kettlebell Swings (53/35)
30 Double Unders
REST 5:00
3 Sets:
50 Abmat Sit-ups
50 Russian Twists
Wednesday 8/2
“CONDITIONING”
Teams of 2. Alternate Movements.
AMRAP 15 minutes:
10 Calorie Row
10 Box Jumps (24/20)
10 Push Press (95/65)
10 Calorie Bike
10 Toes to Bar
REST 5:00
Alternate Reps.
AMRAP 5 minutes:
Max Ground to Overhead (155/105)
Silver: 20/16″ + 75/55 lbs. + 135/95 lbs.
Bronze: 16/12″ + 65/45 lbs. + 95/65 lbs.
Thursday 8/3
“CONDITIONING”
For Time:
500m Row
REST 5:00
For Time:
100 Wall Balls (20/14)
REST 5:00
For Time:
500m Row
Silver: 14/12 lbs.
Bronze: 50 Reps + 12/10 lbs.
Friday 8/4
“STRENGTH”
EMOM 10 minutes:
O: 5 Bench Press
E: :45 Plank
“CONDITIONING”
AMRAP 15 minutes:
10 Handstand Push-ups
10 Deadlifts (95/65)
10 Box Step-Ups (24/20)
Silver: Assisted HSPU + 75/55 lbs. + 20/16″
Bronze: Push-ups + 65/45 lbs. + 16/12″
Saturday 8/5
“CONDITIONING”
Teams of 3. Trade every 1:00. Rotation will go: Row, Reps, Rest
AMRAP 40 minutes:
20 Thrusters (75/55)
50 Double Unders
20 Pull-ups
20 Box Jumps (24/20)
20 Burpees
+
Max Calorie Row
