Monday 7/4

8:30am Only

“Conditioning”

4 Rounds For Time:
Run 400m
76 Single Arm Dumbbell Push-Press
76 Sit-Ups
76 Dumbbell Front Squats
76 Push-Ups
76 Dumbbell Front Rack Walking Lunges

Gold: 50/35lb
Silver: 40/25lb
Bronze: 30/15lb

Partner Workout
*Run Together
*Trade Reps As Needed
*Try to Keep 1 DB Per Team

 

Tuesday 7/5

“Strength”

In 15:00
Clean
4×2 @ 85-90%

“Conditioning”

In 9:00
3-6-9-12….etc
C2B Pull-Ups
Power Clean (135/95)

 

Wednesday 7/6

“Strength”

In 15:00
Jerk
4×2 @ 85-90%

“Conditioning”

Partner WOD
Min 0-5
Max Burpees (Trade Every 10)
Min 5-10
Max Double Unders (Trade Every 20)
Min 10-15
Max Push-Up on Wall Ball (Trade Every 5)
Min 15-20
Max Cal Bike (Trade Every 10)

 

Thursday 7/7

“Strength”

In 15:00
Front Squat
4×2 @ 85-90%

“Conditioning”

16 min EMOM
Min 1: 20/15 Row Cal
Min 2: 15 Thrusters (95/65)
Min 3: 20 KBS (53/35)
Min 4: Rest

 

Friday 7/8

“Strength”

In 15:00
Snatch
4×2 @ 85-90%

“Conditioning”

For Time:
10 Wall Walks
30 Box Jumps (24/20in)
30 Strict Knees-to-elbows
30 Box Jumps (24/20in)
30 Strict Toes-To-Bar
30 Box Jumps (24/20in)
10 Wall Walks

 

Saturday 7/9

“Conditioning”

Complete a 2000m Row
*Every Minute, perform 5 No Push-Up Burpees Over Rower
*Continue until row is completed
*Start on the Rower

Silver: 3 No Push-Up Burpees Over Rower
Bronze: 1500m Row, 3-5 burpees

18min Time Cap

3 Rounds For Quality:
3/3 KB Turkish Get-Ups
10/10 SL Glute Bridges
1:00 Pigeon Each side

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