Monday 8/14
“STRENGTH”
Every 1:30 x 5 Sets:
3 Power Cleans (pick load)
*Do not have to be TnG*
“CONDITIONING”
4 Sets:
AMRAP 4 minutes:
Set 1: 500/400m Row + Max Effort Box Jump Overs (24/20)
Set 2: 1k/800m Bike + Max Effort Shoulder to Overheads (155/110)
Set 3: 500/400m Row + Max Effort Wall Balls (20/14)
Set 4: 1k/800m Bike + Max Effort Burpees
REST 2:00 between sets
Silver: 20/16″ + 115/75lbs. + 14/12 lbs.
Bronze: 16/12″ + 95/65 lbs. + 12/10 lbs.
Tuesday 8/15
“CONDITIONING”
5 Rounds for Time:
15 Hang Squat Cleans (115/75)
30 Double Unders
15 C2B Pull-ups
REST 1:00
“STRENGTH”
3 Sets for Quality:
3 Wall Walks
30 Abmat Sit-ups
Silver: 95/65 lbs. + 60 Single Unders + Pull-ups
Bronze: 65/45 lbs. + 30 Single Unders + Ring Rows
Wednesday 8/16
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 30 minutes:
50/40 Calorie Bike
50 Bench Press (135/95)
50 Walking Lunge Steps
50 Push-Ups
50 Box Jumps (24/20)
Silver: 95/65 lbs. + 20/16″
Bronze: 75/55 lbs. + 16/12″
Thursday 8/17
“STRENGTH”
Every :30 x 10 Sets:
1 Back Squat @ heavy load
REST 5:00
Every :30 x 10 Sets:
1 Push Jerk @ heavy load
“CONDITIONING”
3 Rounds for Time:
500/400m Row
9 Deadlifts (225/155)
15 Burpees
21 Wall Balls (20/14)
Silver: 155/110 lbs. + 14/12 lbs.
Bronze: 95/65 lbs. + 12/10 lbs.
Friday 8/18
“CONDITIONING”
20 Sets of: 45s on/15s off
10 Shuttle Runs (d/b=1)
20 Toes to Bar
30 Calorie Bike
40 Alt. Hang DB Snatch (50/35)
*Pick up where you left off for each interval*
Silver: 35/25 lbs.
Bronze: 25/15 lbs.
“STRENGTH”
8 Sets of :20s on/ :10s off each movement
Banded Tricep Extensions
Barbell Bicep Curl
Abmat Sit-ups
Saturday 8/19
“CONDITIONING”
Teams of 3. One person running while 2 trade reps.
AMRAP 30 minutes:
75 Kettlebell Swings (53/35)
75 Burpees
75 Calorie Bike
75 Thrusters (45/35)
Run = 400m
