Monday 8/15
“Strength”
E3MOM x 4
7/7 Back Rack Reverse Lunges
6/6 SA Shoulder Press
“Conditioning”
3:00 AMRAP
5 Thrusters (135/95)
5 Bar Facing Burpees
Rest 1:00
3:00 AMRAP
7 Thrusters (95/65)
5 Bar Facing Burpees
Rest 1:00
3:00 AMRAP
9 Thrusters (75/55)
5 Bar Facing Burpees
Silver: M 95/75/55 – F 75/55/45
Bronze: M 75/55/45 – F 55/45/35
Tuesday 8/16
“Strength”
16:00 EMOM
Min 1: 5-8 Strict Pull-Ups
Min 2: 6/6 SA Bent Over Rows (Heavy)
Min 3: :10 Top Support Ring Hold + 5 Ring Dips
Min 4: Rest
“Conditioning”
In 12:00
2K Row
Max RMU in Time Remaining
Silver: BMU/C2B/Asst. RMU
Bronze: 1500m Row, PU/Ring Row
Wednesday 8/17
“Conditioning”
Holleyman
30 Rounds For Time
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
*Solo or Partner
*Partner = Trade Rounds
35:00 Cap
Silver: Box HSPU, (155/105)
Bronze: Seated DB Press, (95/65)
Thursday 8/18
“Strength”
16 EMOM
Min 1: :20 Tuck Hold (Parallette/Rings)
Min 2: 10-15 V-UPs
Min 3: :20 Bottom of Push-Up Hold
Min 4: :20 Chin Over Bar Hold
“Conditioning”
4 Rounds For Time
20 Medball Box Step-Overs (24/20″)(20/14lb)
100 Double Unders
2 Farmer Carries (120ft. ea.) (70/53lbs)
Friday 8/19
“Strength”
Snatch Pulls
5×3
Build for your sets
“Conditioning”
13:00 AMRAP
50 Deadlift (225/155)
50 Alternating Pistols
50 Dual KB Push Press (35s/26s)
50 C2B
Scaled
40 Deadlift (135/95)
40 Single Leg Box Squats
40 Dual DB Push Press (35lbs/15lbs)
40 Ring Rows
Saturday 8/20
“Conditioning”
Partner WOD
10 Rounds For Time:
200m Row
10 Air Squats
10 Push-Ups
*Trade Rounds
Rest 5:00
Partner WOD
5 Rounds For Time:
1000m Bike
30 Sit-Ups
*Trade As Needed
