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Tuesday 8.1.17

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Goat Practice 
EMOMx8
Minutes 1-4: Goat 1
Minutes 5-8: Goat 2

Fitness Conditioning 
AMRAP 5
5 Rounds of “The Chief”
Max Calorie Row Time Remaining

rest 5 minutes

AMRAP 5
4 Rounds of “The Chief”
Max Calorie Row Time Remaining

rest 5 minutes

AMRAP 5:
3 Rounds of “The Chief”
Max Calorie Row Time Remaining

Sport Conditioning 
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Saturday 7.29.17

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Fitness Conditioning w/Partner
400m Run
2 Rounds of “DT”
400m Run
2 Rounds of “DT”
400m Run
2 Rounds of “DT”
400m Run

Sport Conditioning w/Partner
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run

Competitior Conditioning (Solo)
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Friday 7.28.17

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Clean & Jerk 
60%/3+1
65%/3+1
70%/3+1
75%/3+1

Fitness Conditioning 
Ascending Ladder by 3’s for 8:00:
3 Thrusters
3 K2E or Knee Raises
6 Thrusters
6 K2E or Knee Raises
9 Thrusters
9 K2E or Knee Raises

Sport Conditioning 
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Tuesday 7.25.17

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Goat Practice 
EMOMx8
Minutes 1-4: Goat 1
Minutes 5-8: Goat 2

Fitness Conditioning 
AMRAP 5:
400m Run Buy-In
12 Deadlifts
12 Burpees
Rest 5:00
AMRAP 5:
300m Run Buy-In
9 Deadlifts +lbs
9 Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts ++lbs
6 Burpees

Sport Conditioning 
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Monday 7.24.17

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Snatch
60%/3
65%/3
70%/3
75%/3

Fitness Conditioning 
For Time:
21-15-9-3
Calorie Bike
Kettlebell Swings
Front Squats (75/55)

Sport Conditioning 
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (50/35)
Overhead Squats (75/55)

Optional Gymnastics Conditioning
Ring Muscle Ups:
4×60% unbroken
rest :60 between sets