“STRENGTH”<\/strong><\/p>\n In 10 minutes, build to a heavy 3-rep Power Clean<\/p>\n “CONDITIONING”<\/strong><\/p>\n Benchmark: The Chief<\/p>\n 5 Sets: Silver: 115\/75 lbs. “CONDITIONING”<\/strong><\/p>\n For Time: Silver: 115\/75 lbs. + 2 x Single Unders REST 10 minutes:<\/p>\n 3 Sets: “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Reps as Needed.<\/p>\n AMRAP 20 minutes: Silver: 75\/55 lbs. + Pull-ups “STRENGTH”<\/strong><\/p>\n Every 2:00 x 5 Sets: “CONDITIONING”<\/strong><\/p>\n For Time: REST 5:00<\/p>\n For Time: Silver: 155\/115 lbs. + Assisted HSPU “CONDITIONING”<\/strong><\/p>\n EMOM x 10 minutes: REST 5:00<\/p>\n EMOM x 10 minutes REST 5:00<\/p>\n EMOM x 10 minutes: “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Reps. Run Together.<\/p>\n AMRAP 30 minutes: Monday 7\/24 “STRENGTH” In 10 minutes, build to a heavy 3-rep Power Clean “CONDITIONING” Benchmark: The Chief 5 Sets: AMRAP 3 minutes: 3 Power Cleans (135\/95) 6 Push-ups 9 Air Squats REST 1:00 Silver: 115\/75 lbs. Bronze: 75\/55 lbs. Tuesday 7\/25 “CONDITIONING” For Time: 10 Thrusters (135\/95) 50 Double Unders 8 Thrusters 40 Double Unders … 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\/2745"}],"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=2745"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2745\/revisions"}],"predecessor-version":[{"id":2748,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2745\/revisions\/2748"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nAMRAP 3 minutes:
\n3 Power Cleans (135\/95)
\n6 Push-ups
\n9 Air Squats
\nREST 1:00<\/p>\n
\nBronze: 75\/55 lbs.<\/p>\nTuesday 7\/25<\/h3>\n
\n10 Thrusters (135\/95)
\n50 Double Unders
\n8 Thrusters
\n40 Double Unders
\n6 Thrusters
\n30 Double Unders
\n4 Thrusters
\n20 Double Unders
\n2 Thrusters
\n10 Double Unders<\/p>\n
\nBronze: 75\/55 lbs. + Single Unders<\/p>\n
\n20\/15 Calorie Row
\n50 Abmat Sit-ups<\/p>\nWednesday 7\/26<\/h3>\n
\n30 Push Press (95\/65)
\n30 C2B Pull-ups
\n30 SDHP (95\/65)
\n30 Calorie Row<\/p>\n
\nBronze: 65\/45 lbs. + Ring Rows<\/p>\nThursday 7\/27<\/h3>\n
\n10 Back Squats @ moderate load<\/p>\n
\n21-15-9
\nDeadlifts (225\/155)
\nBar Facing Burpees<\/p>\n
\n21-15-9
\nHang Power Cleans (135\/95)
\nHandstand Push-ups<\/p>\n
\nBronze: 135\/95 lbs. + Push-ups<\/p>\nFriday 7\/28<\/h3>\n
\nO: 15\/12 Calorie Bike
\nE: 15 KBS (70\/53)<\/p>\n
\nO: 15\/12 Calorie Row
\nE: 15 Box Jump Overs (24\/20)<\/p>\n
\nO: 10 Shuttle Runs (d\/b=1)
\nE: 15 T2B<\/p>\nSaturday 7\/29<\/h3>\n
\n20 Wall Balls (20\/14)
\n20 Burpees
\n200m Run
\n40 Wall Balls (20\/14)
\n40 Burpees
\n400m Run
\n60 Wall Balls (20\/14)
\n60 Burpees
\n600m Run<\/p>\n","protected":false},"excerpt":{"rendered":"