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
