“CONDITIONING”<\/strong><\/p>\n Benchmark: Morrison<\/p>\n For Time: Time Cap: 30 minutes<\/p>\n Silver: 14\/12 lbs. + 20\/16″ + 35\/25 lbs. “STRENGTH”<\/strong><\/p>\n EMOM 10 minutes: “CONDITIONING”<\/strong><\/p>\n AMRAP 15 minutes: Silver: 75 Single Unders “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Reps as Needed.<\/p>\n AMRAP 20 minutes: “CONDITIONING”<\/strong><\/p>\n 3 Sets: REST 5:00<\/p>\n 3 Sets: REST 5:00<\/p>\n AMRAP 6 minutes: Silver: 225\/155 lbs. + 135\/95 lbs. + HSPU “CONDITIONING”<\/strong><\/p>\n 5 Rounds for Time: “STRENGTH”<\/strong><\/p>\n In 10 minutes: “CONDITIONING”<\/strong><\/p>\n Teams of 2. Trade Every 10 reps. Run Together.<\/p>\n AMRAP 10 minutes: REST 3:00<\/p>\n AMRAP 10 minutes: 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 … 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\/2754"}],"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=2754"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2754\/revisions"}],"predecessor-version":[{"id":2757,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2754\/revisions\/2757"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n50-40-30-20-10
\nWall Balls (20\/14)
\nBox Jumps (24\/20)
\nKettlebell Swings (53\/35)<\/p>\n
\nBronze: 40\/30\/20\/10 + 12\/10 lbs. + 16\/12″ + 25\/15 lbs.<\/p>\nTuesday 8\/8<\/h3>\n
\nO: 5 Seated Barbell Strict Press
\nE: 120′ Dbl. DB\/KB Farmer’s Carry<\/p>\n
\n500\/400m Row
\n50 Double Unders<\/p>\n
\nBronze: 50 Single Unders<\/p>\nWednesday 8\/9<\/h3>\n
\n27 Thrusters (95\/65)
\n27 Pull-ups
\n27 Calorie Bike
\n27 Overhead Squats (95\/65)
\n27 Toes to Bar
\n27 Calorie Row<\/p>\nThursday 8\/10<\/h3>\n
\n8 Deadlifts (275\/185)
\n2:00 Max Calorie Bike
\nREST 2:00<\/p>\n
\n8 Power Cleans (185\/125)
\n1:00 Max Shuttle Run
\nREST 2:00<\/p>\n
\n15 Abmat Sit-ups
\n5 Deficit HSPU<\/p>\n
\nBronze: 135\/95 lbs. + 95\/65 lbs. + Push-Ups<\/p>\nFriday 8\/11<\/h3>\n
\n500m Row
\n15 Bench Press (135\/95)<\/p>\n
\nBuild to a heavy 3-rep Front Squat<\/p>\nSaturday 8\/12<\/h3>\n
\n400m Run
\n– With time remaining, AMRAP:
\n30 Kettlebell Swings
\n30 Burpees<\/p>\n
\n400m Run
\n– With time remaining, AMRAP:
\n30 Single Arm DB Thrusters (53\/35)
\n30 Box Jump Overs (24\/20)<\/p>\n","protected":false},"excerpt":{"rendered":"