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Thursday 7.27.17

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Push Press 
(77%/5)5

Front Squat 
(78%/4)5

Fitness Conditioning 
9 min EMOM:

Min1 – 100m Run

Min2 – 100m Row

Min3- 6 Cal Assault Bike

Sport Conditioning 

9 min EMOM:

Min1 – 200m Run

Min2 – 200m Row

Min3- 10 Cal Assault Bike

Wednesday 7.26.17

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Power Clean 
(75%/3)3
(80%/2)2

Fitness Conditioning
For Time:
1k Row
300 Single Unders
5 Rounds of Cindy

Sport Conditioning
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

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

Sunday 7.23.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 7.22.17

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Fitness Conditioning 
3 Rounds w/Partner
400m Run together
50 AMSU
30 Hang Power Snatches

Sport Conditioning 
3 Rounds w/Partner
80 Cal Row
40 T2B
20 Hang Power Snatches (115/80)

Friday 7.21.17

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Front Squat 
(75%/4)5

Fitness Conditioning 
7 Rounds:
5 Cleans
10 Cal Row
60 Single Unders

Rest 1:00 between rounds

Sport Conditioning 
10 Rounds:
5 Squat Cleans (135/95)
10 Cal Assault Bike
30 Double Unders

Rest 1:00 between rounds

Thursday 7.20.17

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Clean & Jerk 
60%/3+1
65%/3+1
70%/3+1

Fitness Conditioning

21-18-15-12:
Ring Rows
H.R, Push Ups
50′ Walking Lunge

Sport Conditioning

21-18-15-12:
Chest-to-Bar Pull-ups
DB Push Press (35’s/20’s)
50′ Walking Lunge w/DB’s

Wednesday 7.19.17

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Push Press 
(75%/5)5

Fitness Conditioning
15-12-9-6-3 Deadlifts
30-24-18-12-6 AMSU

Sport Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU

Tuesday 7.18.17

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Back Squat
(75%/6)5

Fitness and Sport Conditioning

Tabata
(8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row