Monday 8/21
“STRENGTH”
Ever 2:00 x 5 Sets:
5 Back Squats
“CONDITIONING”
AMRAP 12 minutes
4:00 Max Clean and Jerks (135/95)
4:00 Max Calorie Row
4:00 Max Burpees
Silver: 95/65 lbs.
Bronze: 65/45 lbs.
Tuesday 8/22
“STRENGTH”
EMOM x 10 minutes:
O: 5 Strict Press
E: 8 KB Upright Row
“CONDITIONING”
5 Rounds for Time:
50 Double Unders
10 Push Jerks (185/125)
REST 1:00
Silver: 135/95 lbs.
Bronze: 95/65 lbs.
Wednesday 8/23
“CONDITIONING”
Teams of 2. Trade every 1:00
AMRAP 20 minutes:
100 Wall Balls (20/14)
100 Calorie Bike
100 Pull-ups
100 Calorie Row
Silver: 14/12 lbs.
Bronze: 50 reps + 12/10 lbs. + Ring Rows
Thursday 8/24
“STRENGTH”
In 10 minutes, build to a 5RM Bench
-then drop 10% and perform 8 reps
-then drop 10% and perform 10 reps
“CONDITIONING”
AMRAP 15 minutes
5 Deadlifts (275/185)
10 Box Jumps (24/20)
10 Shuttle Runs (d/b=1)
Silver: 185/125 lbs. + 20/16″
Bronze: 135/95 lbs. + 16/12″
Friday 8/25
“STRENGTH”
In 10 minutes, build to a heavy:
Power Clean + Hang Squat Clean + Jerk
“CONDITIONING”
3 Rounds for Time:
500m Row
50 Air Squats
REST 2:00
3 Rounds for Time:
1k Bike
25 Push-ups
Saturday 8/26
“CONDITIONING”
Teams of 2. Trade Reps as Needed. Run Together.
AMRAP 12 minutes:
600m Run
– with time remaining, AMRAP:
21 KBS (53/35)
21 Burpees
REST 3:00
AMRAP 12 minutes:
600m Run
– with time remaining, AMRAP:
21 Toes to Bar
21 Thrusters (95/65)
REST 3:00
AMRAP 12 minutes:
600m Run
– with time remaining, AMRAP:
21 Box Jump Overs (24/20)
21 Calorie Row
