June 6th-11th



Monday 6th
CONDITIONING:
"Bootheel Baseline"
For Time
Run 1 lap
40 Pistols
30 TTB
20 HSPU
10 Muscle Ups
Beginner Version:
For Time
"Baseline"
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
FINISH:
3 Rounds
Farmer's Carry (As Heavy As Possible to the edge of street and back)
**Rest about 90 sec between rounds**
Tuesday 7th
WARMUP:
CONDITIONING:
22 min EMOM
2 Squat Clean Thrusters -Same weight you used on April 26th (We're doing two extra minutes this time)
Beginner Version:
22 min EMOM
2 Power Clean+PushPress
FINISH:
3 sets of 10-15 reps
Standing Barbell Twist ("Landmines")
Wednesday 8th
STRENGTH:
Every 2 mins, for 5 sets
5 Deadlifts at approximately 70% of your 1RM
5 Tall Box Jumps
CONDITIONING:
5 min AMRAP
5 Dips
5 Wall Balls
--3 min Rest--
5 min AMRAP
5 Hand-Release Pushups
5 Chin-ups
FINISH:
Seated Overhead Barbell Hold
Thursday 9th
WARMUP:
Banded Shoulder Circuit
Close-grip Barbell High Pulls
Wide-grip behind the neck Press
Overhead Squat
CONDITIONING:
"Bootheel Nancy"
5RFT
Run 1 lap
15 Overhead Squats (95/65)
**Beginners do light weight or front squat
Friday 10th
Event Day
Granite Games Qualifier (To be announced here on Thursday night
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