Monday 8/7
“CONDITIONING”
Benchmark: Morrison
For Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Time Cap: 30 minutes
Silver: 14/12 lbs. + 20/16″ + 35/25 lbs.
Bronze: 40/30/20/10 + 12/10 lbs. + 16/12″ + 25/15 lbs.
Tuesday 8/8
“STRENGTH”
EMOM 10 minutes:
O: 5 Seated Barbell Strict Press
E: 120′ Dbl. DB/KB Farmer’s Carry
“CONDITIONING”
AMRAP 15 minutes:
500/400m Row
50 Double Unders
Silver: 75 Single Unders
Bronze: 50 Single Unders
Wednesday 8/9
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
27 Thrusters (95/65)
27 Pull-ups
27 Calorie Bike
27 Overhead Squats (95/65)
27 Toes to Bar
27 Calorie Row
Thursday 8/10
“CONDITIONING”
3 Sets:
8 Deadlifts (275/185)
2:00 Max Calorie Bike
REST 2:00
REST 5:00
3 Sets:
8 Power Cleans (185/125)
1:00 Max Shuttle Run
REST 2:00
REST 5:00
AMRAP 6 minutes:
15 Abmat Sit-ups
5 Deficit HSPU
Silver: 225/155 lbs. + 135/95 lbs. + HSPU
Bronze: 135/95 lbs. + 95/65 lbs. + Push-Ups
Friday 8/11
“CONDITIONING”
5 Rounds for Time:
500m Row
15 Bench Press (135/95)
“STRENGTH”
In 10 minutes:
Build to a heavy 3-rep Front Squat
Saturday 8/12
“CONDITIONING”
Teams of 2. Trade Every 10 reps. Run Together.
AMRAP 10 minutes:
400m Run
– With time remaining, AMRAP:
30 Kettlebell Swings
30 Burpees
REST 3:00
AMRAP 10 minutes:
400m Run
– With time remaining, AMRAP:
30 Single Arm DB Thrusters (53/35)
30 Box Jump Overs (24/20)
