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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