Monday 8/9
“Strength”
15:00 Clock
Halting Snatch Deadlift
5×5 @ 75% 1RM Snatch
:02 Pause at Knee
:02 Pause at Pocket
Finish with Shrug
“Conditioning”
4 Sets:
AMRAP 2:00
3 Power Snatch (135/95)
5 Strict Chin-ups
7 HSPU
Rest 1:00
Silver: 115/75, Box HSPU
Bronze: 65/55, HR Push-Ups
Abs:
3×1:00 Planks
Rest 1:00 between
Tuesday 8/10
“Strength”
EMOM x 10
2 Push Press + 1 Jerk
Start at 45-50% of jerk and build in the 10 mins.
“Conditioning”
10-9-8-7-6-5-4-3-2-1
Bench Press (1x Body Weight)
KB Front Rack Reverse Lunges (53/35)
Silver: .75xBW/ (44/26)
Bronze: .5xBW/ (26/15)
Wednesday 8/11
“Conditioning”
25:00 Clock
Mins 0-5
80/60 Bike Cal
Mins 5-10
60 Burpees
Mins 10-15
80 Partner Medball Sit-ups (20/14)
Mins 15-20
60 box jumps
Mins 20-25
Max Alt. 120ft Shuttle Runs
Abs:
Hollow Rocks
4 sets
:30 on/:30 off
Thursday 8/12
“Strength”
E2MOM x 5
1 High Hang Clean + 1 Hang Clean + 1 Clean
(all squats)
60-70% 1 RM Clean
“Conditioning”
Open WOD 14.4
AMRAP 14 minutes
60 Calorie Row
50 T2B
40 Wall Balls (20/14) (10/9ft.)
30 Cleans (135/95) (Pwr. or Sq.)
20 Muscle Ups
Silver: 115/75, C2B
Bronze: 75/55, PU
Friday 8/13
“Strength”
15:00 Clock
Behind The Neck Push Press
5×5 reps, build to a heavy
“Conditioning”
21-15-9
OHS (75/55)
Bike Cal
-Rest 3:00-
21-15-9
Dips
Barbell Bent Over Row (75/55)
-Rest 3:00-
21-15-9
Push-Ups
Sit-Ups
Silver: 65/45
Bronze: 45/35
Abs:
3 sets
1:00 plank
:30 side plank
:30 side plank
1:00 Rest
Saturday 8/14
20:00 EMOM
Alt. Between:
1. Max DB Push Press
2. Max DB Renegade Rows
3. Max Air Squat
4. Max Calorie Row
5. Rest
