“STRENGTH”<\/strong><\/p>\n In 10 minutes, build to a moderate 3-rep Deadlift<\/p>\n “CONDITIONING”<\/strong><\/p>\n AMRAP 5 minutes: REST 5:00<\/p>\n AMRAP 5 minutes: Silver: 14\/12 lbs. + 135\/95 lbs. “STRENGTH”<\/strong><\/p>\n 4 Sets: “CONDITIONING”<\/strong><\/p>\n 3 Rounds for Time: Silver: 65\/45 lbs. “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Every Minute.<\/p>\n 3 Rounds for Max Reps Silver: 75\/55 lbs. “CONDITIONING”<\/strong><\/p>\n AMRAP 12 minutes: “STRENGTH”<\/strong><\/p>\n In 10 minutes, build to a heavy complex of: Silver: Burpee C2B Pull-ups “STRENGTH”<\/strong><\/p>\n EMOM 10 minutes: “CONDITIONING”<\/strong><\/p>\n AMRAP 5 minutes: REST 2:00<\/p>\n AMRAP 5 minutes: REST 2:00<\/p>\n AMRAP 5 minutes: Silver: 35\/25 lbs. “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Movements.<\/p>\n AMRAP 25 minutes: Monday 7\/17 “STRENGTH” In 10 minutes, build to a moderate 3-rep Deadlift “CONDITIONING” AMRAP 5 minutes: 50\/40 Calorie Row – with time remaining, AMRAP Wall Balls (20\/14) REST 5:00 AMRAP 5 minutes: 50\/40 Calorie Bike – with time remaining, AMRAP Deadlifts (155\/110) Silver: 14\/12 lbs. + 135\/95 lbs. Bronze: 12\/10 lbs. + 95\/65 lbs. Tuesday … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2741"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=2741"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2741\/revisions"}],"predecessor-version":[{"id":2744,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2741\/revisions\/2744"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n50\/40 Calorie Row
\n– with time remaining, AMRAP Wall Balls (20\/14)<\/p>\n
\n50\/40 Calorie Bike
\n– with time remaining, AMRAP Deadlifts (155\/110)<\/p>\n
\nBronze: 12\/10 lbs. + 95\/65 lbs.<\/p>\nTuesday 7\/18<\/h3>\n
\n:30 Strict Press (pick load)
\n:30 REST
\n:30 Push-ups
\n1:30 REST<\/p>\n
\n20 Thrusters (75\/55)
\n20 Push Press (75\/55)
\n20 Box Jumps (24\/20)
\n20 SDHP (75\/55)
\n20\/15 Calorie Row<\/p>\n
\nBronze: 45\/35 lbs.<\/p>\nWednesday 7\/19<\/h3>\n
\n2:00 Max Effort Shuttle Runs (d\/b=1)
\n2:00 Max Effort Bike
\n2:00 Max Effort Hang Clean & Jerk (95\/65)
\n2:00 Max Effort Abmat Sit-ups<\/p>\n
\nBronze: 55\/45 lbs.<\/p>\nThursday 7\/20<\/h3>\n
\n2k Row
\n– with time remaining, AMRAP Burpee Muscle-Ups<\/p>\n
\n1 Power Clean
\n2 Front Squats
\n1 Jerk<\/p>\n
\nBronze: Burpee Pull-up\/Ring Row<\/p>\nFriday 7\/21<\/h3>\n
\nO: 3 Hang Power Snatch (pick load)
\nE: 35 Double Unders<\/p>\n
\nMax Calorie Bike<\/p>\n
\n9 KBS (53\/35)
\n9 Toes to Bar<\/p>\n
\nMax Calorie Bike<\/p>\n
\nBronze: 25\/15 lbs.<\/p>\nSaturday 7\/22<\/h3>\n
\n400m Run
\n25 Wallballs (20\/14)
\n25 Box Jumps (24\/20)
\n400m Run
\n25 Burpees<\/p>\n","protected":false},"excerpt":{"rendered":"