Monday 7/5

“CONDITIONING”

Benchmark: Holleyman

30 Rounds for Time:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

(Time Cap: 30:00)

Silver: 14/12 + 155/110
Bronze: 12/10 + 115/75

Tuesday 7/6

“STRENGTH”

EMOM x 10 minutes:
Odd: :30 Max Strict Pull-ups
Even: :30 Max Double Unders

“CONDITIONING”

4 Rounds Each for Time:
250m Row
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)
16 Single Arm KB OH Walking Lunge Steps (53/35)
*Switch KB @ 8 reps
REST 1:00 between rounds

Silver: 200m Row + 8 Ring Rows + 35/25
Bronze: 150m Row + 8 Ring Rows + 25/15

Wednesday 7/8

“CONDITIONING”

Teams of 2.

AMRAP 25 minutes:
12 Box Jump Overs (24/20)
24 Kettlebell Swings (53/35)
12 Burpees

*While P1 is performing reps, P2 is rowing 500/400m.
*Once P2 finishes their meters, both partners switch and P2 picks up where P1 left off

Thursday 7/9

“STRENGTH”

Every :45 x 10 Sets:
1 Front Squat @ 80%

REST 5:00

Every :45 x 10 Sets:
2 Back Squats @ same weight above

“CONDITIONING”

AMRAP 9 minutes:
3-6-9-12…etc.
Thruster (95/65)
SDHP (95/65)
Hang Power Clean (95/65)

Silver: 75/55
Bronze: 65/45

Friday 7/10

“STRENGTH”

In 10 minutes:
Build to a 3-rep max deficit Strict HSPU

Silver: Box Deficit HSPU
Bronze: 5-rep Seated Barbell Strict Press

“CONDITIONING”

3 Sets:
20 Pull-ups
3:00 Max Meter Row
REST 2:00 between sets
*Increase meters rowed each round

REST 5:00

AMRAP 7 minutes:
15 Abmat Sit-ups
6/6 Single Arm Russian KBS (53/35)

Saturday 7/11

“CONDITIONING”

For Time:
20-40-60-80 Calorie Row
40-30-20-10 Burpees
20-40-60-80 Double Unders

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WODS 7/19

Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the

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WODS 7/12

Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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